Your Week of Workouts 041623

5am athletes support rugby at Aveva

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 041723


Gate Run

And then, 2x 

12 SDHP 

4 Burpees

And then, 


StepBack Lunges 

And then

6/4 Chin Ups

The Fun: Station Work 

4x :90 On/:30 Transition Alternating Stations 

15 SDHP (53#/35#)

+ ME Jumping Lunges (SUB: 3 SB p Leg)

— Rest :30 — 

10 Burpees 

+ ME KB Around the Worlds 

— Rest :30 — 

5x 3 Point Planks 

+ ME Sit Ups 

— Rest 1:00 — 

Tuesday 041823


Gate Run

And then, 


Strict Pull Ups 

4 Push Ups w/ 1 Tap

8 Air Squats 

And then, 

Gate Run

The Fun: Murph Prep

5:00 EMOM*

5 Pull Ups 

10 Push Ups 

15 Air Squats 

And then, 3:00 to Complete

400m Run


** SUB: 3Pull Ups/6 Push Ups/10 Air Squats/Alleyway Run

Wednesday 041923

WU: 3x

Gate Run

10 Eye Lvl Swings 

10 Crossbody Toe Touch 

1 Wall Climb 

5/4 Strict Pull Ups 

The Strength: 20:00 to Work Up

1 Pull (Hang) 

+2 Front Squats

1 Pull (Full)

+ 2 Front Squats 

The Fun: 15:00 AMRAP 

15 Eye Level Swings 

And then, 

7 Staggered Stance Deadlifts (70/53 Right hand to Left Foot)

Suit Case Carry 

5 Staggered Stance Deadlifts (RtoL)

Suit Case Carry

7 Staggered Stance Deadlifts (LtoR)

Suitcase Carry

5 Staggered Stance Deadlifts (LtoR)

Suitcase Carry 

And then, 

10 Handstand Push Ups 

Thursday 042023

The Fun: 25:00 Steady Eddie 

20 Box Step Overs (20”)*

20 Lemon Squeezers

10 Devil Press (35#/25#)

10 DB Push Press 

150 Single Unders

Friday 042123



5 Gentle Kips 

5/5/5 Air Squats 

And then, 2x 

3 Kipping Knee Raises 

3/3/3 Wall Balls (Wide/Regular/Narrow)

The Fun: 20 RFT or 25:00

2 Toes to Bar 

4 Pistols 

6 Wall Balls 

Saturday 042223

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

The Fun: For Time 

500m Row

30 Shoulder to Overhead (135#/85#)

400m Run

30 Power Cleans

The Finisher: 5x 

7 BB Hip Thrusts (HAP)

+ 14 DB Bicep Curl