Your Week of Workouts 081423

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.


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 


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 


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


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