START YOUR FREE WEEK OF CLASSES!
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.
Monday 100223
WU: 3x
Gate Run
10 Step Overs w/ Pivot Step Down
And then,
5-3-1
Crossbody Toe Touch p Leg
And then
5 Single Leg Step Ups p/ Leg
5 Strict Pull Ups
Midline: E:90 x4
:10 Hollow Hold
+ 20 Banded Hollow Flutters
at :40
:20 Glute Ham Bridge
+ 10 Bridge Knee Presses
The Fun: 4 Rounds
:30 20” Right Leg Step Up
:30 20” Left Leg Step Up
:30 Right Leg
:30 Left Leg
:30 Right Leg
:30 Left Leg
:60 Alt DB Snatch (50/35)
:60 Sit Ups
Rest 1:00
Score is Total Number of Reps Achieved each Round
Tuesday 100323
WU:
2x
Gate Run
Leg Swings Down
Bear Crawl Back
And then,
Alleyway Run
And then, 2x
3 Inch Worm
+ Step Toe Touch Down
5 Push Ups
+ Bear Crawl to Middle
+ 5 Push Ups
+ Bear Crawl to End
+ 5 Pus Ups
The Fun:
3x
Gate Run
Rest 1:00
And then, 1x
800m Run
Rest 2:00
And then,
2x
Gate Run
Rest 1:00
And then, 1x
600m Run
Rest 2:00
And then,
1x
Gate Run
Rest 1:00
400m Run
Strength: 10:00 To Establish
Heavy 7 Bench Press
Wednesday 100423
WU: 3x or 12:00
150 Jump Rope
6 Kb Deadlifts
9 Eye Lvl Swings
6 Goblet Squats
3 Burpees
6 Chin Ups
Strength: E2:30M x 6
1 Hang Power Clean
+ 2 Power Clean
The Fun: 5 RFT or 12:00
12 Front Squats (95#/65#)
9 Deadlifts
6 Lateral Bar Burpees
Rest 1:00
Thursday 100523
WU: 3x
Gate Run
15 Lemon Squeezers
10 Kneeling Curl & Press p/ Leg & Side (when right knee is down, right arm works)
5 Strict Pull Ups
3x Upward Dog + Downward Dog
The Fun: 16: 00 AMRAP
10 Uneven DB Push Press (R) (50#Low & 35#Moving/ 35#Low&25#Moving)
Uneven OH Carry Down
2 Wall Climbs
10 Uneven DB Push Press (L)
Uneven OH Carry Back
24/12 Russian Twists (45#)
Alleyway Run
Friday 100623
WU: 2x
Gate Run
:10 Count HS Hold
10 UB Chin Ups
20 Double Unders Or 4 Attempts
10 Alt OH Step Back Lunges (PVC)
The Fun: 5 RFT
6 Hang Power Snatch (95#/65#)
30 Double Unders
9 Handstand Push Ups (3 Att)
30 Double Unders
12 Overhead Squats
30 Sit Ups
First Saturday 100723
FREE Workouts at 8am & 9:30am
Sunday Ass & Abs 100823
Strength: E3M x5
20 Jumping Lunges
OR 3-2-1 Stepback Lunges p/ Leg
+ 7 Back Squats
The Fun: E5:00 x3
3:30 to Complete
:30 Push Up Plank Hold
20 Shoulder Taps
30 Hollow Flutters
20 Wall Balls (14#/10#)
Max Reps Rotational Slam Balls
