Your Week of Workouts 021323

The 2023 Open at Black Wolf

The 2023 Open Kicks off this Friday

The first workout of the 2023 CrossFit Games Open will be announced this Thursday and we will be getting together on Friday night to take it on together under the lights.

If you have not already signed up, you absolutely still can, you just missed the deadline. You’ll still be eligible for prizes and you’ll be able to enjoy the food we bring in after the 3rd workout on March 4th.

Each of the next 3 Friday nights we will follow the schedule below:

6pm Check In Begins

6:30pm WOD Brief

6:45pm Heat 1 Kicks things Off!

How to Get Started at Black Wolf

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.


Monday 021323

WU: 2x

15/10 Cal Row 

Walking Lunge for Stretch Down 

10 (Gentle) Kipping Knee Raises 

15/10 Push Ups

10/7 Cal Bike 

5/4 Strict Chin Ups 

5 Box Jumps 

10 V-Ups 

The Fun: 4 Rounds

1:00 Max Effort per Station

Cal Row

Box Jumps 

Cal Bike 

Gorilla Row 

Rest 2:00 

*Score is total number of reps across the round/4 rounds

Tuesday 021423 


Gate Run 

Bear Crawl Down 

Squat Hops Back

Gate Run

OH PVC Lunge Down

OH PVC Duck Walk Back 

Gate Run

Strict Pull Up Dev: E3M x3

Max UB Strict Pull Ups

  • Sub Max Strict Singles in :30
  • Sub Seat Assisted Barbell Pull Ups for Max in :30

The Fun: “Nancy” 


400m Run

15 Overhead Squats (95#/65#)

Wednesday 021523


Gate Run

10 Air Squats

10/7 Strict Pull ups or Ring Rows 

And then, 

3x E3M

:30 Dead Hang 

+ 15 Wall Balls 

Rest :90

The Fun: For Time

2 Thrusters (155/95)

2 Muscle Ups or C2B

4 Thrusters 

2 MU or C2B

6 Thrusters

2 MU or C2B

Alleyway Run

3 Hang Squat Cleans

5/3 C2B Pull Ups

5 Hang Squat Cleans

5/3 C2B

7 Hang Squat Cleans 

5/3 C2B

Alleyway Run

4 Front Squats 

8 Toes to Bar

6 Front Squats 

8 Toes to Bar

8 Front Squats

8 Toes to Bar

Thursday 021623

No 8:30am Class

WU: 2x

100 Single Unders 

5 Kb Deadlifts 

10 Eye Lvl Swings 

And then, 

5-3-1 Step Back Lunges 

And then, 

50 Flutter Kicks 

Body Shop: Booty Pop 

3 Working Sets x E4M

3 Tempo Hip Thrusts

+ 7 Hip Thrusts 

5-3-1 Tall Step Ups


And then, w/ Time Remaining 

3 Working Sets of: 

10 Leg Anchored Evil Wheels 

12 Strict DB Curl & Press

The Fun: 12:00 AMRAP

48 Double Unders

8/10 OH Plate Sit Ups (45/25)

16 Russian Twists 

32 Flutter Kicks 

Friday 021723

The CrossFit Games Open Workout 23.1 will be announced Thursday night and we will be meeting at 6pm Friday evening to take it on together under the lights. 

MORNING CLASSES ONLY : If you are not able to make it, classes are still meeting at the regular times Friday morning (5am, 6am, 8:30am)

Saturday 021823

Classes meet at 8am & 9:30am with Ben

The Fun: TBD

– The workout will depend on what the Open Workout 23.1 turns out to be