Your Week of Workouts 030623

Friday night social event at Black Wolf CrossFit. Fitness together is better!

How to Get Started at Black Wolf

Black Wolf is for anyone willing to try. No skill or experience required. Whether you are looking to gain confidence, get stronger, lose weight, or meet amazing people, 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.


Monday 030623


Gate Run

And then, 

5 Kipping Swings to Leg Raises 

10 Box Step Overs 

3 Chin Ups

10 Wall Balls 

Strict Pull Up Dev: 3x E3M

:20 Elbow Plank Hold

+ Max UB Strict Pull Ups 

Max Unbroken Strict Pull Ups

The Fun: 15:00 AMRAP

7 Toes to Bar 

9 Box Jump Overs 

11 Wall Balls 

Tuesday 030723


Gate Run


10 Count HS Hold 

10 Knee Push Ups 

10 Plate G2OH 

And then,

Alleyway Run


1 Wall Climb 

10 Alternating Plate Push Ups

10 OH Plate Sit Ups 

Daily Midline & Shoulder Prep: 

:15 Push Up Plank Hold

+ 10 Shoulder Taps 

Stamina: For Time

Alleyway Run

Rest 2:00

LightPole Run

Rest 2:00 

The Fun: 12:00 AMRAP

Heavy Carry Down & Back 

15 Pushes 

– Max UB HSPU or Seated Z-Press

– MAX UB HR Push Ups 

– Finish any Remaining Reps with Knee Push Ups

60 Hollow Flutter Kicks 

Wednesday 030823


Gate Run

30 Walking Lunges

Gate Run


10 Eye Level Swings 

5-3-1 Step Back w/ Kb

10 Lemon Squeezers 

Daily Midline: 3x

2x E:30

:10 Hollow 

w/ :20 Rest 

2x E1M

:25 GH Bridge 

w/ :35 Rest 

Glute Dev: E3:30 for 21:00


16 Jumping Lunges

8 Hang Power Cleans 


20 Jumping Lunges

6 Hang Power Cleans


24 Jumping Lunges

4 Hang Power Cleans 

The Fun: For Time

10 to 1

Kb Sumo Deadlift High Pull (70#/53#)

10 Lemon Squeezers 

Thursday 030923

Classes meet at 5am, 6am & 5:30pm, and 6:30pm Only 

Daily Midline: E2:30M x3

:30 Wall Sit w/ Small Plate Front Raise Hold 

Bear Crawl Down & Back 

The Fun: Boot Camp Burn

4 Rounds of :45 On/:15 Off Alternating Stations

1) DB Squat Clean Thruster (35#/25#)

2) Jumping Pull Up (Mimic Kip Swing. No pogo)

3) Russian Twists (25#)

4) Gate Run 

5) Rest 

Friday 031023

WU: 2x

100 Jump Rope

And then, 

per Arm

5 Hang DB Snatch

+ 5 DB Push Press 

15 Air Squats 

Daily Midline: 5:00 EMOM

:10 Superman Hold

+ 5 Supermans 

Strength: E3M Back Squats 


– All reps with control. No bouncing. 

The Fun: 


Double Unders

20 Alternating DB Snatch (50#/35#)

Saturday 031123

Classes meet at 8am & 9am with Cate

Daily Midline: Coach’s Choice 

The Fun: 6 RFT

5 Clean & Jerk (135#/85#)

5 C2B Pull Ups