Your Week of Workouts 040323

Group of athletes from Black Wolf and Seadrill after climbing 50 stories for the Leukemia & Lymphoma Society.

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 040323


Gate Run

And then, 3x

12 Sumo Deadlift High Pulls

8 Goblet Squats

12 Lemon Squeezers

6/4 Chin Ups

Strength: Complex 

Hang Power Clean

+ Hi Hang Squat Clean

+ 2 S2OH 

The Fun: 10:00 AMRAP 

12 Bent Over Rows (95#/65#)

4 Lateral Bar Burpees 

12 Jumping Pull Ups 

Rest 1:00 

Tuesday 040423

WU: 3x

100 Jump Rope

Gate Run

10 Push Ups w/ 1 Tap

5 Pull Ups 

Midline: E2M x4

:10 Hollows

:10 Rest

30 Flutter Kicks 

The Fun: E4M x5

400m Run

Max Double Unders 

The Finisher: You Go I Go


3/2 Clapping Push Ups

And then, 


DB Floor Press p/ Arm 

Wednesday 040523

WU: 2x

6/4 Cal Bike 

12 Plate G2OH

8 OH Sit Ups

16 Russian Twists 

The Fun: 24:00 AMRAP 

12/8 Cal Bike 

6 Hang Power Snatch 

30 Russian Twists 

Parking Lot Walk (Remember, walking can be fast)

Thursday 040623

WU: 3x

Gate Run

20 Walking Lunges

10/7 Push Ups 

The Fun: 25:00 AMRAP 

10 SA (R) DB Walking Lunges (50#/35#)

5 SA (R) DB Push Press

10 SA (R) DB Walking Lunges

5 SA(L) DB Push Press 

10 SA DB Walking Lunges 

5 SA DB Push Press  

And then, 

   Bear Crawl D&B

And then, 

25 Sit Ups 

Friday 040723 – GOOD FRIDAY Holiday Schedule

Classes meet at 8am & 9:30am ONLY


Alleyway Run OR 10/7 Cal Row (If Raining)

10 Empty Bar Back Squats 

8 Step Back To Stretch 

12 Eye Lvl Swings

6 Low Box Jumps 

The Fun: For Fun

E2:30M x4 (10:00)

10 Barbell Hip Thrusts 

5 Tall Box Jumps

At 10:00, E2:30M x4

3 Back Squats 

At 20:00, E2:30M x4

20 Standing KB High Knee March

Gate Run OR 10/7 Cal Row Sprint (If Raining) 

Saturday 040123

Classes meet at 8am & 9:30am


10/7 Cal Row

20 Step Ups

10 Push Ups 

10/7 Cal Row

And then, 2x

5 Lateral Step Ups p Leg

1 Wall Climb

The Fun: For Time

50/35 Cal Row

And then, 



15 Step Overs

And then, 

35/20 Cal Row 

And then, 



12 Box Step Overs 

And then, 

20/15 Cal Row

And then, 



9 Box Step Overs