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.
YOUR WEEK OF WORKOUTS
Monday 032723 – Burn
WU:
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
WU:
3x
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
Strength:
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)
1-2-3-4-5-6-7-8-9-10
Burpee Chest to Bar
12 Alt DB Snatch
Finish: Partner Work*
12-10-8-10-12
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
WU:
200m-400m-600m
Row
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
3-2-1
Bear Complex (135/85)
Alleyway Run
— Rest —
15-12-9
Hip Thrusts
40’ Farmers Carry w/ Backward Walk Back
— Rest —
15-12-9
[10-7-5]
Cal Bike
30 Russian Twists (45#)