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Your Week of CrossFit Workouts 041425
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
WU:
100 Jump Rope
2x
15 Knee Push Ups
10 Air Squats
5 Jumping Pull Ups
100 Jump Rope
2x
12/8 Perfect Push Ups
2x9 Double Unders (3 Attempts)
3/2 Chin Ups
Strength: 3 Sets
3 Negatives + ME Strict Pull Ups to 10
SUB: 3 Negatives + Jumping C2B
OR 3 Ring Negatives + Ring Rows
The Fun: 3 RFT
100 Double Unders
20 Shoulder to Overhead (135#/95#)*
*Every time you break up the set:
4 lateral bar burpees
Tuesday
Midline: Elbow Side Plank Variations
- Captain Morgan
- Copenhagen Planks
Stamina: E4:00 x3
15/10 Cal Bike
400m Run
- 2 Heats of 7
- 0:00/2:00, 4:00/6:00, 8:00/10:00
The Fun: 16:00 To Complete
Max Distance Suitcase Carry (70#/53#)*
*Every 4:00: 1 Round of
36/24 Hollow Flutters
9/6 OH Sit Ups (45#/25#)
18/12 Russian Twists
Wednesday
Midline: Glutes and Hamstrings
Coaches Choice
Strength: Every 3:00 x5
7 Back Squats
-Class will warm up to 50% together then begin with the goal being to operate above 50% for all 5 sets. There should be no failure or compromised movement/position. Just some very heavy legs and smoked midlines
The Fun:: For Time
15-12-9-6-3
Sumo Deadlift High Pull (70#/53#)
Handstand Push Ups (Push Up w/ Double Shoulder Tap)
Thursday
The Fun: For Time
30 - 24 - 18 - 12 - 6
Cal Row (W: 24 - 18 - 12 - 9 - 4)
Incline Bench Press*
*Sets 1&2:25/15 - 3&4: 35/25 - 5: 50/35)
OH Plate Carry Down (45#/25#)
Gun Walk Back
Friday
Midline: E:90 x5
3x Three Point Planks
+ 12 DB Pull Thrus
Strength: 1 Rep Max Clean
The Fun: For Time
24-16-8
Back Rack Lunges (95#/65#)
Alleyway Run
Saturday
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: Race to 200
:45 On/:15 Off, Alternating Movements (Or Max Reps in 4 Rounds)
Handstand Push Ups (1 Wall Climb = 3 HSPU)
Pistols (Alt Sets of Stepback 5 Lunges p Leg)
Pull Ups
Burpee Box Jumps
Sit Ups
