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
The Script: Monday 121823
WU:
2×6 Step Ups p Leg w/ Working Leg Staying on Top
3 Chin Ups
Farmers Carry D&B Outside (35#)
12 Box Step Overs
6 Chin Ups
Front Rack Kb Carry (Not on Shoulders) D&B
6 Box Jumps
6 Chin Ups
DBL KB OH Carry (if Possible) D&B
Mid: 3x
10 Kb Wood Chop p Side (35#)
OH Kb Carry Down
Front Rack Kb Carry Back
15 Lemon Squeezers
Rest 1-2:00
The Fun: 5 RFT (15:00
15 Box Jumps
20/12 Russian Twists (45#)
9 Toes to Bar
The Script: Tuesday 121923
WU:
Gate Run
And then, 2x
9-6-3
SDHP (35/26)
3 Goblet Squats
And then,
12/8 Push Ups w/ 1 Tap
6 Strict Pull Ups
The Fun: 18:00 AMRAP
3-2-1 Power Clean (185#/115#)
6 Handstand Push Ups
And then,
Rest 2:00
HSPU Reduce by 1 after each 2:00 Break
Strength: Push Pull
3 Challenging Sets
12 Bent Over Row w/ 3 Ct Negative
+ Max Incline DB Bench Press
And then, 2x
Max Ring Rows
+ Max Wide Grip Barbell Curls
The Script: Wednesday 122023
WU: 2x
Gate Run
12 Wall Balls
And then,
3-2-1
Crossbody Toe Touch p Leg
And then,
3 Inch Worms
Strength: Tempo Back Squats
[EB10-EBTempo7-LW5-LWTempo3]
With a 3 count down, 2 count hold, 3 count up
10-7-7-5
The Fun:
10 DB Ground to Overhead (50#/35#)
10 Target Burpees
10 DB Push Press
Gate Run
The Script: Thursday 122123
WU: 3x
Gate Run
50 Jump Rope
10 Step Overs
5 Chin Ups
The Fun: 20:00 Steady Eddie
100 Jump Rope
20 DB Step Overs (Single 50#/35# at 20”)
400m Run
The Script: Friday 122223
WU:
100m-200m-300m
Row
2 Inch Worms
+ Step Toe Touch Down
And then,
3-2-1
Hanging Knee Raise w/ Twist p Side
And then,
Lunge Fro Stretch Back
Stamina: 500m Row for Time
The Fun: For Time
10-20-30-40-50
OH Kb Swings (35#/26#)
AbMat Sit Ups
Finish: 3x
10 Tempo Barbell Hip Thrusts
+ 10 Jumping Squats
The Script: Saturday 122323
Classes meet at 8am & 9:30am w/ Santa
“Twelve Days of a Black Wolf Christmas”
1 Clean (155#/105#)
2 Burpee Box Jumps (30”/24”)
3 Thrusters
4 Chest to Bar Pull Ups
5 Handstand Push Ups
6 Hang Power Cleans
7 Toes to Bar
8 Box Jumps
9 OH Kb Swings
10 Deadlifts
11 Cal Bike
12 Shoulder to Overhead
– 1 Clean, then 2 BBJ + 1 Clean, then 3 Thrusters + 2 BBJ + 1 Clean
