Your Week of Workouts 042323

6am woman doing gymnastics in a Crossfit class.

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 042423

The Fun: For Time*

50 Kipping Pull Ups (No Butterfly) 

*Every break, 15/10 Hand Release Strict Push Ups

Bonus Fun: 3-5x

12 Bent Over Rows 

7 Evil Wheels 

Rest 2:00 

Tuesday 042523

Stamina: Black Wolf Dry Tri Sprint 

500m/400m Row 

30/21 Cal Bike 

400m Run 

The Fun: “Diane” 


Deadlift (225#/155#)

Handstand Push Ups 

Wednesday 042623

Benchmark: Pistol Test 

2:00 AMRAP 

Alternating Pistols 

The Fun: 15:00 AMRAP

60 Double Unders

20 OH Kb Swings 

80 Hollow Flutters 

Thursday 042723

The Fun: 25:00 Steady Eddie*

6/4 Strict Pull Ups 

9 Barbell or DB Floor Press

6 Tall Box Jumps 

*Every 5:00, Including at 0:00: 

Alleyway Run 

Friday 042823

Strength: Push Jerk 2RM 

The Fun: E2M x6

10 Alternating DB Hang Squat Clean Thruster (50#/35#)

Bear Crawl or Shuttle Run 

Saturday 042923

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

The Fun: For Time


Wall Balls

Eye Lvl Kb Swings (70#/53#)

AbMat Sit Ups 

Gate Walk