START YOUR FREE WEEK OF CLASSES!
Black Wolf CrossFit is for anyone willing to try. No skill or experience required. Whether you are looking to gain confidence, get stronger, lose weight, meet amazing people, or try CrossFit, this place is worth trying!
If you’d like to jump in and try a few out yourself, grab your FREE Week of Classes through the link below
If you are not familiar with CrossFit, weightlifting, or group classes in general, I would love the chance to sit down and chat about whether it’s a good fit for you. Grab a time slot to chat here.
And if you have your own goals that you are ready to pursue, our personal training and hybrid program (personal training & group class) might be a great fit. Click here for more information.
YOUR WEEK OF WORKOUTS
Monday 091823
Warm Up: 3x
100 Single Unders
15 Wall Balls
5 Chin Ups
3 Burpees
The Strength: Power Clean & Push Jerk
25:00 EMOM
1-2-3-4-5 (95#/65#)
— 2:00 Rest —
1-2-3-4 (135#/85#)
— 2:00 Rest —
1-2-3 (155#/100#)
— 2:00 Rest —
1-2 (175#/110#)
— 2:00 Rest —
1-1-1-1-1 (HAP)
*You must successfully go tap and go for the full sequence of reps before going up in weight
The Fun: 7:00 AMRAP
50 Double Unders or Single Unders
2x
10 Underhand Bent Over Rows (95#/65#)
10 AbMat Lemon Squeezers
Tuesday 091923
WU: 2x
12/8 Cal Bike
6 Burpees
12 Alt DB Snatch (25#/20#)
6 Kipping Swings
Midline: E3M x3
3x
:15 Push Up Plank Hold
+ :03 Flat Foot Burpee Landing Hold (Stay Low)
+ :02 Max Height Jump
+ :05 Reset
The Fun: 24:00 AMRAP
1-2-3
DBL DB Devil Press (25#/15#)
3 Standing Curl & Press
And then,
6 Kipping Pull Ups
15/10 Cal Bike
Alleyway Walk
Wednesday 092023
WU:
8-12
Cal Row
12 Air Squats
Lunge for Stretch
Gate Run
And then,
Booty Band Warm Up
Strength: 3×10 Back Squats
The Fun: 12:00 AMRAP
12/8 Cal Row
24 Sit Ups
18/12 Russian Twists (45#)
Gate Run
Thursday 092123
WU:
2x
Gate Run
3 Inchworm to Extended Bridge (Walk hands beyond the forehead then back to standing)
And then,
2-4-6-8-10
“UB” Strict Pull Ups
Stepback Lunges p/ Leg
The Fun: 25:00 AMRAP
18 Jumping Lunges
9 Ham Assisted Ab Wheels
Max Band Assisted Strict Pull Ups (>5, <15)
Run
1st: Gate
2nd: Alleyway
3rd: 400m Run
4th: 600m Run
5th: Back to Gate
Friday 092223
WU:
6-9-12
SDHP
Alt OH PVC Stepback Lunges
12 Static Hanging Leg Raises
The Strength: E3M x5
2 Hang Snatch (Squat)
3 Overhead Squats
The Fun: 10:00 AMRAP
10 Deadlifts (135#85#)
1-2-3-4-5-6-7-8-9-10-to infinity
Lateral Bar Burpee
Toes to Bar Or 3 Single Attempts Every Round
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: 28:00 AMRAP
10 Reverse Grip Bench Press
20 Alternating Kb Gorilla Rows
10 Box Jump Overs
400m Run
Rest 2:00
Sunday Ass & Abs
Class meets at 9:45am w/ Grace
The Fun: Juicy Couture
50 Eye Lvl Kb Swings (53#/35#)
20 Barbell Push Hip Thrusts (95#/65#)
— 10 OH Plate Sit Ups (45#/25#)—
40 SDHP
20 Box Step Overs (2×5 p Leg)
— 20 V-Ups—
30 Deficit Sumo Squats
20 Barbell Hip Thrusts
— 30 Taps (10 Shoulder Taps/10 Knee Taps/10 Toe Taps)
20 Long Stepback Lunges (10 in a Row p Leg)
20 Box Step Overs (2×5 p Leg)
— 40 Russian Twists —
10 Tall Step Ups p. Leg
20 Barbell Hip Thrusts
— 50 Sit Ups —