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.
YOUR WEEK OF WORKOUTS
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
WU:
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”
5 RFT
400m Run
15 Overhead Squats (95#/65#)
Wednesday 021523
WU:
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
Rest
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