Your Week of Workouts 080623

How to Get Started at Black Wolf

Black Wolf CrossFit is for anyone willing to try. No skill or experience required. Whether you are looking to gain confidence, get stronger, lose weight, meet amazing people, or try CrossFit, 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 080723

WU: 3x

Gate Run

Walking Lunges Down

2/1 Strict Pull Ups 

Bear Crawl Back 

16/12 UB Push Ups 

Strict Pull Up Dev: 10:00 EMOM

3/2 Strict Pull Ups 

The Fun: 20:00 AMRAP

5 Shoulder to Overhead (155#/105#)

20 Jumping Lunges

10 Power Cleans

Tuesday 080823



100 Jump Rope 

10 Kb Deadlifts 

20 Double Unders 

10 Eye Lvl Swings 

5 Burpees 

Midline: Coaches Choice 

Stamina: 5 RFT

10 Burpees

Alleyway Run

Rest 2:00

The Fun: 5 RFT 

20 Eye Level Kb Swings (70#/53#)

40 Double Unders

The Script: Wednesday 080923



Wall Balls

CrossBody V-Ups

4 Lateral Step Ups p/ Leg 

Strength: E2M for 20:00


Front Squats (HAP)*

*Single weight used across all sets 

The Fun: 12:00 AMRAP

24/16 Push Ups 

16/12 Russian Twists (45#)

8 Tall Box Jumps (30”/24”)

Gate Run

Thursday 081023

WU: 2x

Gate Run

And then, 

3 – 2 – 1

Hang Db Snatch + Push Press p/ Arm 

And then, 

6 – 4 – 2 

Hanging Knee Raises with Twist p Side 

The Fun: For Time

30 Alt DB Snatch

30 Sit Ups

Gate Run

20 Alt DB Snatch

30 Sit Ups

400m Run

10 Alt DB Snatch

30 Sit Ups

800m Run

20 Alt DB Snatch

30 Sit Ups

400m Run

30 Alt DB Snatch

30 Sit Ups

Gate Run 

The Script: Friday 081123


Gate Run, 

And then, 3x

2x [1 MB Clean + 5 Wall Balls]

10 Alternating CrossBody Toe Touch 

5 Chin Ups 

The Fun: 6 RFT

3 Bear Complex w/ Flow (135#/95#)

12 Toes to Bar 

Rest 2:00 or go Every 4:00, whichever comes first (i.e. must be moving by 4:00 on Rd 2, 8:00 on Rd 3, 12:00 on Rd 4, 16:00 on Rd 5, and start Rd 6 by 20:00 on the clock)

Saturday 081223

Classes meet at 8am & 9:30am 

The Fun: 20:00 AMRAP

5 Deadlifts (275#/165#)

10/7 Cal Bike 

600m Run 

Sunday 080623

Class meets at 9:45am