Your Week of Workouts 032723

Group of our afternoon athletes rowing on the Concept 2 Row Erg together at the start of a workout

The Big Climb for the Leukemia & Lymphoma Society

On April 1st we are taking the stairs to the top of 3 Allen Center. Teams go together and everyone is able to participate. Whether you want to fly to the top or take it slow I would love to have you there with me. And yes, we take the elevator down. Read more through the link.

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 032723 – Burn


10/7 Cal Row

20 Step Ups

10/7 Cal Row

20 Air Squats

15 Box Jumps

10/7 Cal Row

20 Lemon Squeezers

15 Wall Balls

10 Box Jumps 

The Fun: 30:00 Burn 

50/35 Cal Row 

10 Box Jumps (24”/20”)

10 Wall Balls 

50 Sit Ups 

40/30 Cal Row 

10 Box Jumps

20 Wall Balls

40 Sit Ups 

30/20 Cal Row 

10 Box Jumps

30 Wall Balls

30 Sit Ups 

20/15 Cal Row

10 Box Jumps

40 Wall Balls

20 Sit Ups 

10/5 Cal Row

10 Box Jumps 

50 Wall Balls

10 Sit Ups 

Tuesday 032823



Gate Run

7 Hang DB Snatch

+ 7 SA DB Push Press 

7/5 Strict Pull Ups 

And then, 

7 Burpees 

14 Alternating DB Snatch 

Daily Midline: 3x E2M

:10 Elbow Plank

:10 Push Ups Plank

:10 Elbow Plank

:10 Push Up Plank

Rest 1:20


10 Tempo Face Pulls 

+ 7 – 7 – 5 – 5 – 5 Strict Press

And then, after the 5th set

2x Max Push Press at first set Weight (< 15 Reps )

The Fun: For Time (or 12:00 co)


Burpee Chest to Bar 

12 Alt DB Snatch 

Finish: Partner Work*


Upright Rows

6 Front Raises 

*Alternate every movement

Wednesday 032923

WU: 2x

100 Jump Rope 

3 Inch Worms

7-5-3 Stepback Lunges p Leg 

Gate Run

The Fun: 25:00 Burn 

20 Jumping Lunges 

30 Double Unders 

10 OH Sit Ups 

40 OH Flutter Kicks 

Gate Run/Alleyway Run/400m Run/600m Run

Thursday 033023

WU: 3x

5/3 Cal Bike 

7 Gorilla KB Deadlifts (35#/26#)

14 Gorilla Rows 

3 Chin Ups 

6 Push Ups w/ 1 Tap

Strength: E3M x5

10 Bent Over Row 

+ 15 UB Push Ups 

The Fun: 12:00 AMRAP 

5 Deadlift (HAP)

7 Pull Ups 

5/3 Cal Bike 

1:00 Rest 

Finish: Not For Time*

Collect 50 Single Leg DB (Staggered Stance) Deadlifts p Leg 

* Every Break, 20 Alternating DB Hammer Curls (20/10)

10/7 Cal Row

Friday 033123




Bear Crawl Down

10 Squat Jumps to Target 

Bear Crawl Back

Gate Run

The Fun: Station Work 

2x then 1x :90 p Station w/ :30 Reset between Rounds & Stations then Alternate 

1) 15/10 Cal Row 

+ ME Lateral Box Hops 

2) 30/20 Knee Push Ups 

+ ME Thrusters (135/85) 

3) Gate Run

+ OH Kb Swings (35#/26#)

— 3:00 Rest — 

Saturday 040123

Classes meet at 8am & 9:30am w/ Cate

The Fun: 30:00 AMRAP


Bear Complex (135/85)

Alleyway Run

— Rest — 


Hip Thrusts

40’ Farmers Carry w/ Backward Walk Back 

— Rest — 



Cal Bike

30 Russian Twists (45#)