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Your Week of CrossFit Workouts 040725
How to Get Started at Black Wolf CrossFit
If you or someone you know is interested in jumping in and trying out a few classes here at Black Wolf, all you have to do is grab your Free Week of Classes through the link below. This gives you seven consecutive days to try out as many classes as you can with no obligation to join.
The most important thing is that you find a place that you really want to be and that's why it's a free week and not a free class. We offer a week so you can make sure you are getting the real experience before you decide to join. You'll see if the location, the schedule, the style of coaching, the type of workouts, and the people who will be working out alongside you are all a good fit for you.
So grab your free week, setup your account, and reserve your first class. We would love to get you in here!
Monday
Midline: 6x Alternating Sides
E:45
:20 Elbow Side Plank
+ 5 Side Plank Hip Thrusts
The Fun: For Time
21 - 15 - 9
Handstand Push Ups
42 Double Unders
Gate Suitcase Carry (70#/53#)
Tuesday
Midline: E2:30 x3
20/15 “UB” Push Ups
4 Hollow to Superman back to Hollow Transitions (2 each way)
CrossFit Classic: “Helen”
3 RFT
400m Run
21 OH Kb Swings (53#/35#)
12 Pull Ups
Extra Extra: 3x
7-12 Ham Assisted Ab Wheels
12-15 Simultaneous Bicep Curls
Wednesday
The Fun: E4M for 20:00
15/12 Cal Bike
12 Toes to Bar
9 S2OH (135#/85#)
Thursday
The Fun: 25:00 Steady Eddie
50/30 Russian Twists (45#/25#+10#)
Plate Gun Show Carry Down
Run Back
100 Shoulder Taps
Run Down
OH Plate Carry Back (45#/25#+10#)
100 Hollow Flutter Kicks
Light Pole Run (600m)
Friday
Midline: E2M x3
3x :10On/:10Off
Hollow Hold
And then, at 1:00
:10 Glute Bridge
+ 10 Hip Thrusts w/ Knee Pressout
The Fun: 7 Rounds
5-3-1 per Leg Suitcase Deficit Lunge (50#/35#)
7 Box Jump Overs (24”/20”)
18/12 Cal Row
Saturday - First Saturday FREE Community Workout Open to Everyone!
Classes meet at 8am & 9:30am w/ Nicole
The Fun: 25:00 AMRAP
800m Run *
And then, 2x [Points per Round]
15 Bench Press (95#/65#)** [15/60]
10 Burpee Box Jumps (24”/20”) [25/70]
20 Sit Ups [45/90]
And then
800m Run
And then, 2x
10 Bench Press (135#/85#)* [100/140]
10 Burpee Box Jumps [110/150]
20 Sit Ups [130/170]
And then,
800m Run
And then, 2x
5 Bench Press (155#/95#) [175/210]
10 Burpee Box Jumps [185/220]
20 Sit Ups [205/245]
If completed in less than 27:00, start back at the top but runs are 400s
*A run that should take less than 4:00 on Round 1. If longer, scale to Light Pole or Front Corner of Flying Saucer for the 2nd and 3rd runs
**Every bench press set is 1 attempt to achieve the number. If you do not achieve the number in that attempt, you simply complete the remaining reps as clapping push ups or push ups w/ 1 tap. This still counts as RX. It is simply to keep the traffic moving on the benches.
