Your Week of Workouts 082123

Athletes gathered after Saturday classes for brunch at Postinos


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!

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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 082123

Warm Up: 

Gate Run

And then, 3x

10 Shoulder Taps

+ 10 Push Ups 

10 V-Ups

10 DB Lateral Raise

+ 10 DB Front Raise

10 Hanging Knee Raises w/ Twist 

Strength: E3M 

10 Bench Press 

+ 20/15 Knee Push Ups 

The Fun: 10:00 AMRAP

10 Strict DB Curl & Press (35#/25#)

30 Lateral Box Hops 

Stinky Diaper Baby Carry (25#/15#)

Tuesday 082223

Warm Up: 


Cal Bike 

50 Single Unders 

10 Bend & Snaps 

10 Banded Lat Press Downs 

Quick Strict Dev: E2M x4

3 Chin Up Negatives + 6 Strict Pull Ups or Jumping Pull Ups

Stamina: E4M x3

Kb Front Rack Carry Down

Farmers Carry Back

20/14 Cal Bike 

The Fun: For Time


Double Unders 


Toes to Bar

Wednesday 082323

Warm Up: 

Gate Jog

Step Toe Touch Down

Inch Worm + Bear Crawl Down

And then, 2x

12/8 Push Ups 

12 Wall Balls 

6 Box Step Overs 

6 Strict Pull Ups 

Strength: Hang Power Clean (18:00)


E:90 x3 

The Fun: 12:00 AMRAP

4 Front Squats (155#/100#)

12 Wall Balls (20#/14#) 

Alleyway Run

Thursday 082423

Warm Up 

Alleyway Run

And then, 


Air Squats 

Ring Rows

Push Ups 

The Fun: 

E2M x5

7 Bent Over Row 

7 Kipping Pull Ups 


E2:30M x5

10 Hip Thrusts 

10 Tall Step Ups (5-5)


3 RFT 

12 Ring Rows

16 Jumping Lunges 

Gate Run

Friday 082523

Warm Up:

Gate Run

10 Kb Deadlifts 

10 Air Squats

5 Push Ups w/ Double Tap

10 Step Back Lunge to Stretch

Alleyway Run

15 Eye Level Kb Swings 

15 Air Squats

10 Push Ups w/ 1 Tap

10 Step Back Lunge to Stretch

The Fun: For Time

1000m Run

50 Back Squats (95#/65#)

30 Handstand Push Ups 

1000m Run

Saturday 082623

Classes meet at 8am & 9:30am w/ Ben 

The Fun: For Time

500m Row

And then, 7 Rounds

5 Push Jerk

6 Alternating Pistols 

7 Tall Box Jumps 

And then, 

500m Row 

The Script: Sunday 082723

Class meets at 9:45am