Emily running yoga over at Seadrill. If you’d be interested in working out or doing yoga during your work day, let us know!
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.
YOUR WEEK OF WORKOUTS
Monday 110623
WU:
Gate Run
And then, 3x
100 Jump Rope
12 Alt DB Snatch
6 Kipping Swings
12 Alt Crossbody Toe Touch w/ Balance
Fun #1: 6 Rounds (12:00)
2:00 to Complete
30 Double Unders (:90 Limit: Switch to score some points regardless)
Alternate Max Effort Movements
1) Toes to Bar
2) Alternating Single Arm DB Devils Press
* Score is total number of max effort reps across the 12:00 of work
Fun #2: For Time (10:00 co)
200 Jump Rope
100 Sit Ups
50/32 Russian Twists (45#)
Tuesday 110723
WU:
Gate Run
7 Kb Deadlifts
5 Russian Kb Swings
3 Goblet Squats
3-5-7 Strict Pull Ups
(3 in the first, 5 in the second, 7 in the third)
1 Wall Climb
The Fun: 3 RFT
7-5-3
Hang Power Cleans (135#/85#)
Front Squats
Handstand Push Ups
And then,
400m Run
Rest 2:00
The Strength: In remaining time, 3 RM Deadlift (Must tap & go. Loss of midline means drop the weight)
Wednesday 110823
WU: 2 Rounds
Gate Run
12 Wall Balls
And then,
2-4-6
Single Leg Step Ups p/ Leg
Kb SDHP (53#/35#)
And then,
4 Burpees
The Fun: 24:00 AMRAP
24 Wall Balls (20#/14#)
12 Kb SDHP (70#/53#)
8 Burpee Box Jump Overs (30”/24”)
Alleyway Run
Thursday 110923 – Cate’s Body Shop
WU: 3x
Gate Run
3x 3-Pt Planks (Shoulders Knees Toes)
20 Mountain Climbers
10 Ring Rows
The Fun: 25:00 Steady Eddie
10-15 DB Seal Rows
60 Hollow Flutter Kicks
20 Hang Muscle Cleans (High Elbows, Not a Swinging Curl)
15 V-Ups or Lemon Squeezers (Lower Back off the Floor)
10 “UB” Strict Pull Ups OR 10 Band Assisted Strict
Fast Walk (Gate – Alleyway – 400m – Alleyway – Gate – Alleyway – etc.)
Friday 111023
Ben is back at 5am, 6am, Working out at 8:30am, then 4:30 and 5:45pm. I will have missed you and would love to see you
WU: 3x
Gate Run
Per Arm:
7 Hang DB Snatch
+ 5 DB Push Press
And then,
3 Inch Worms
5 Chin Ups
Strength: Strict Press (20:00)
E2M
10EB – 10 LW
E2:30
5LW+ – 5MW – 3HAP – 3 HAP
And then, at 14:30, E2:30
2x Max UB Push Press w/ LW
The Fun: For Time (9:00 co)
100 Alt DB Snatch (50#/35#)
E:90: 10/7 HR Push Ups w/ 1 Tap (Knees off Floor even at Bottom for Rx)
Saturday 111123 – Veterans Day
Class meets at 8am & 9:30am with Ben
Reserve your Spot to Guarantee Your Box (you’ll still get to participate but you may be climbing up and down on a different object if we run out of boxes)
Hero WOD: “Chad”
1,000 Step Ups for Time to a 20” box
Wear a Ruck Pack (45#/35#)Complete 1,000 Weighted Box Step-Ups
Sunday 111223 – NO CLASS
