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.
YOUR WEEK OF WORKOUTS
The Script: Monday 081423
Warm Up:
Gate Run
And then, 3x
15 Lemon Squeezers
12 Wall Balls
9 Box Step Overs
6 Strict Pull Ups
The Fun: 15:00 AMRAP
21 Wall Balls
15 Box Jump Overs (24”/20”)
9 OH Sit Ups
The Script: Tuesday 081523
WU: 2x
Gate Run
And then,
4 – 6 – 8
Alternating Hang DB Clean & Press
Kipping Leg Raises
Mini Band Warm Up: Coaches Choice
Strength: E2:30 x5
Hi Hang Power Clean
+ Hang Power Clean
+ Power Clean
And then, 10:00 to Build to heaviest possible
The Fun: 15:00 AMRAP
13 Bent Over Rows
11 Lateral Bar Hops
9 Toes to Bar
The Script: Wednesday 081623
Warm Up:
Gate Run
12 Squats
12 Ring Rows
12 Push Ups
And then,
12 Eye Level Kb Swings
3-6-9
Strict Pull Ups
Lateral Step Ups p Leg
18 Double Unders
Strict Pull Up Dev: E2M x4
Max Unbroken Strict Pull Ups
OR 3 Negatives
The Fun: 3 RFT (20:00 co)
20 Eye Level Kb Swings
60 Double Unders
20 Box Jumps (24”/20”)
60 Flutter Kicks
20 Jumping Pull Ups
Alleyway Run
The Script: Thursday 081723
The Fun: 18:00 Steady Eddie
3-2-1
Single Leg Barbell or DB Deadlift (R)
Front Rack Step Back Lunges (R)
Single Leg Barbell or DB Deadlift (L)
Front Rack Step Back Lunges (L)
And then,
12/8 Ring Dips
The Script: Friday 081823
Warm Up:
6-12-18 (4-8-12)
Calorie Bike
Step Toe Touch Down
2x
5 PVC Pass Throughs
5 PVC Overhead Squats
Gate Run
Strength: 25:00
Hang Power Snatch
+ Hang Snatch
+ 1 OHS
The Fun: Thirty Thirty (12:00 co)
30 Push Press (75#/55#)
30 Cal Bike
30 Push Press
The Script: Saturday 081923
Classes meet at 8am & 9:30am
The Fun: 25:00 AMRAP
OH Kb Swings 12 9 6 3
Burpee Box Jump 9 6 3 12
Chest to Bar Pull Up 6 3 12 9
Goblet Squats 3 12 9 6
The Script: Sunday 082023
Class meets at 9:45am