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 120423
WU:
4-8-12 [3-6-9]
Cal Bike
6 Russian
+ 6 OH Kb Swings
6 Kipping Swings
The Fun: 24:00 AMRAP
16/12 Cal Bike
12 Hvy OH Kb Swings
8 Toes to Bar*
Rest 2:00
*Alternating Single Leg Toes to Bar as Option/Practice
Extra Extra: 2-3x
5-4-3
Weighted Deficit Stepback Lunge w High Knee if Possible
And then,
36-24-12
Flutter Kicks
6 Lemon Squeezers
Tuesday 120523
WU:
Gate Run
And then, 2x
12 Wall Balls
4 Burpees
12 Crossbody V-Ups
Strength:
10-10-7-7-5-5
Thrusters from the Rack
The Fun: 12:00 AMRAP
8 Tall Box Jumps
12 Alt SA Devils Press
16/12 Russian Twists (45#)
Extra Extra: 2-3x
Max UB Ring Dips (Use Band)
10-15 Incline DB Press (HAP)
Rest 1-2:00
And then, 2x
Max DB Kickbacks (< 20 Reps)
Wednesday 120623
WU: 3x
Gate Run
12 Russian Kb Swings
6 Jumping Squats
4/3 Chin Ups
And then,
4-3-2 Crossbody Toe Touch w/ Balance
Quick Prep:
2x
7 Hang Muscle Cleans
7 Bent Over Rows w/ Overhand Grip
7 Deadlifts to Midshin
7 Kipping Swings
2x w/ Light Weight (95/65)
5 Hang Power Cleans
7 Bent Over Rows
7 Deadlifts
3 Pull Ups or 2 Attempts
1x w/ Working Weight
5 Hang Power Cleans
7 Bent Over Rows
7 Deadlifts
3 C2B or Gameday Pull Ups
The Fun: 24:00 AMRAP
12-9-6
Hang Power Cleans (135#/85#)
6 Lateral Bar Burpees
6 Chest to Bar Pull Ups
And then,
400m Run
Extra Extra Build: 3x
10-15 Banded Face Pulls
10-15 Incline Seal Rows (HAP w/ Good Range of Motion & Control)
Rest 2:00
And then, 2-3x
Max Effort DB Curls (< 20 Reps)
Thursday 120723
WU: 2x
Gate Run
10 Alternating Stepback Lunges
10 Kb SDHP
10 V-Ups
5 Strict Pull Ups
The Fun: 25:00 Steady Eddie
95/65-135/85-155/105-175/125
10 Barbell Hip Thrusts
20 Jumping Lunges
10 Hanging Static Leg Raises
70/53 Farmers Carry (Slow) D&B
Walk it Out
Friday 120823
WU: 2x
250m Row
2 Inch Worms Down
Step Toe Touch Down
10/6 Cal Bike
20/14 Knee Push Ups
Lunge Down for Stretch
Gate Run
The Fun: 3 RFT
500m/400m Row
Rest 2:00
10/7 Cal Bike
1:00 Rest
10/7 Cal Bike
400m Walk
Extra Work: 3x
10 Jumping Strict Pull Ups
30 Reps
Start w/ UB Set of EB Bicep Curls
Finish w/ OH Bent Over Rows
50 Hollow Flutter Kicks
10 OH Barbell Sit Ups
30 Reps
Start w/ UB Set of EB Z-Press
Finish w/ EB Floor Press
50 Hollow Flutters
Saturday 120923
Classes meet at 8am & 9:30am w/ Ben
The Fun: 20:00 AMRAP
Snatch Balance
+ 7-5-3 Overhead Squats (95#/65#)
30 Double Unders
3 Muscle Ups (4 Att) or 6 Pull Ups
Alleyway Run
