Your Week of Workouts at Black Wolf 022023

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.

My little sister, her dog Maya, and my sweaty self post the 23.1 workout for the CrossFit Games Open
My little sister and Maya Papaya stopped by for the first week of the Open. Running into a wall isnt so bad one there’s a soft puppy there to comfort you.


Monday 022023

WU: 3x 

Gate Run/Gate/Alleyway

4 Eye Lvl Kb Swings

+8 OH Kb Swings 

12 Crossbody Toe Touches 

Stamina: 4 Runs

2:00 to Complete 

400m Run (Driveway)

@4:00 on the Clock

3:00 to Complete 

600m Run (Light Pole)

@10:00 on the Clock

4:00 to Complete 

800m Run (Bus Stop)

@17:00 on the Clock 

For Time

1000m Run (Old Yale)

*If an athlete is not able to complete a run in the allotted amount of time they simply repeat that run until their 4 runs are complete, still following the assigned start times (rest increases)

The Fun: For Time (10:00 co)


Hang Power Snatch (75#/55#)

15 Sit Ups 

Tuesday 022123


Gate Run

And then, 


Wall Balls 


And then, 

Gate Run

And then, 


Chin Ups 

Push Ups w/ 1 Tap

The Fun: Death by Complex (135#/85#) (10:00 cap)

2 Deadlifts

1 Hang Power Clean

1 Hang Squat Clean

1-2-3-4-5-to infinity 

Unbroken Shoulder to Overhead 

*Every minute increase the shoulder overhead by 1

** This is meant as heavy practice but not training to failure. Feel good about the movements and be intentional about the positions you are meant to hit in each phase of each lift. 

*** Weight should be pretty certain for 3-5 confident shoulder to overhead. The expectation is to have Rx athletes getting to around 5:00 and scaled athletes to 6 or 7. 

The Fun: 15:00 AMRAP

1 Wall Climb

5/3 Clapping Push Ups 

Bear Crawl 

6 Bupree Box Jump Overs 

Rest 2:00 

Wednesday 022223



Jump Rope 


Kipping Leg Raises 


Twisted Cross

Downward Dog


Body Shop: Shoulder Cut 

5 Sets 

:15 Handstand Hold 

10 Upright Rows

10 Front Raises

10 Strict Press 

The Fun: 5 RFT 

20 UB Double Unders or 10+10 or 3 Attempts

8 Burpee Chest to Bar Pull Ups 

Thursday 022323

No 8:30am Class


200m/150m Row

Walking Lunge Down

The Fun: For Time



20 Jumping Lunges 

30 Shoulder Taps 

40 Hollow Flutters

Alleyway Run

Rest 2:00 

Friday 022423

The CrossFit Games Open Workout 23.2 will be announced Thursday night and we will be meeting at 6pm Friday evening to take it on together under the lights. 

MORNING CLASSES ONLY : If you are not able to make it, classes are still meeting at the regular times Friday morning (5am, 6am, 8:30am)

Saturday 022523

Classes meet at 8am & 9:30am with Ben

The Fun: TBD

– The workout will depend on what the Open Workout 23.2 turns out to be