Related
Your Week of CrossFit Workouts 042825
Thanks to everyone who came by for our first ever Crawfish Boil on Saturday! It was a bit warm but the weather was pretty great. And we had so many of y'all there. Thank you especially to Jesse, Brian, and Thien (Seadrill) for handling the cooking. The crawfish were delicious! And thank you to Ricardo for getting us to finaly pull the trigger on a crawfish boil. Definitely doing it again. Plan on the second annual Black Wolf Crawfish Boil in April of 2026!
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
The Fun: 20:00 AMRAP
4x Three Point Planks
24 OH Kb Swings (53#/35#)
20/16 Russian Twists (25#)
400m Run
Tuesday
Skill: 5 Rounds
:30 On/:30 Off
Alternating Stations
1) Max Reps Power Clean & Jerk (135#/85#)
2) Max Reps Kipping Pull Ups (No Butterfly Today)
3) Rest
The Fun: For Time (10:00 co)
7 - 5 - 3
Deadlifts (315#/185#)
Lateral Bar Burpees
— 400m Run —
7 - 5 - 3
Deadlifts
Lateral Bar Burpees
Wednesday
The Fun: 5 RFT
10 Bench Press (HAP)
40 Double Unders
Alleyway Run
Rest 2:00
Thursday
The Fun: 25:00 to Complete
18/12 Cal Bike Sprint
Walk the Farmer’s Carry Path D&B
3 Weighted Chin Ups
+ 9 Jumping Chin Ups
Farmer’s Carry D&B
Friday
Strength: Tempo Front Squats
5 Sets (Tempo/Regular)
3/4 - 3/4 - 2/3 - 2/3 - 2/3
- 3 count down, 2 count pause, 3 count up
The Fun: 11:00 AMRAP
9 Toes to Bar
7 Suitcase Lunges p Leg (65#/50#)
5 Box Jumps (30”/24”)
Saturday
Classes meet at 8am & 9:30am
Station Station
5:00 to Complete Each Station
1:00 Transition
All Start the Next Station at 6:00 (0/6/12/18)
2x
16 AbMat Lemons
+ 16/12 Cal Row
+ Rest 1:00
2x
16 Alt DB Snatch
+ 16/12 Cal Bike
+ Rest 1:00
2x
4 Plyo Push Ups + 4 Push Ups w/ 1 Tap + 8 Push Ups)
(2 Plyo Push Ups + 2 Push Ups w/ 1 Tap + 8 Push Ups)
+ 12/9 Cal Ski
+ Rest 1:00
2x
12 OH Kb Swings (70#/53#)
+ Shuttle Run
+ Rest 1:00
