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 121123
WU: 2x
150 Jump Rope
2x
4 Pull Ups
12/8 Push Ups
8 Jumping Squats
8 SDHP (35#)
Strength: Back Squats
EB10 – LW7 – LW+5
And then, with a 3 count down, 2 count hold, 3 count up
7-7-5-5-5
Weight is going to be lighter than normal to facilitate the tempo
Extra Fun: 3x (12:00)
Max Unbroken Quad Squats w/ DB
Max Unbroken Incline DB Press
Rest 2:00
The Real Fun: 10:00 AMREP
12 SDHP (70#/53#)
30 – 24 – 18 – 12 – 6
Knee Push Ups
Sit Ups
Tuesday 121223
WU: 3x
Gate Run
6 Hanging Knee Raise w/ Twist Each Way (touch the ground and kill the swing)
3 Burpees
9 Box Step Overs
36 Hollow Flutters
Midline Challenge: E3M x 3-5x
:60 Farmers Hold (Towel 70#/Towel 53#) w/ (Banded) March
+ :30 Lemon Squeezers
Rest :90
The Fun: 3 RFT
400m Run
10 Burpee Box Jump Overs
10 Toes to Bar
Rest 2:00
Wednesday 121323
WU:
100 Jump Rope
And then,
2-4-6
Strict Pull Ups
Strict Pull Up Dev: E2:30×3
2 Chin Up Negatives
+ 8 Strict/Jumping Pull Ups
The Fun: 6 RFT
36 Double Unders (Must complete 3 Attempts before finishing w/ Singles)
6 Hang Power Snatch (95#/65#)
18 Wall Balls (20#/14#)
Thursday 121423
WU:
6-9-12 [4-6-8]
Cal Row
6 Low Box Jumps
12 AbMat V-Ups
18/12 Knee Push Ups
The Fun: For Time
21 – 15 – 9 – 15 – 21
Cal Row
Box Jump (24”/20”)
21 Sit Ups
Friday 121523
WU:
Gate Run
And then, 3x
4x [1 Med Ball Clean+3 Wall Balls]
Bear Crawl Down & Back
Lunge Down for Stretch
Strength: E3M x6
1 Hang Power Clean w/ 3 Count Negative
+ 2 Power Clean w/ 5 Count Negative
The Fun: For Time or 12:00 co
1 Wall Climbs
12-10-8-6-4-2
Perfect Deadlifts (185#/125#)*
18 Jumping Lunges
*Hips Down. Chest Up. No clang and bang here. Controlled descent of at least a 2 count. No bounce. No loud clang. Just a tap to kiss and return. Lead the load in the system. Do not release tension at contact. Hammies are going to grow today.
Saturday 121623
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: 32:00 AMRAP
16/12 Cal Bike
8 Shoulder to Overhead (135#/85#)
12 Pull Ups
Gate Run
Rest 2:00
