Ben

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April 20, 2025

Your Week of CrossFit Workouts 050525

We had 35 athletes get into the gym for 15 workouts or more in the month of April so I want to take a moment to put them in the spotlight. The athletes who choose to make it in so frequently are the ones who make this place so incredible and reliable. They are the ones you know will be there to workout with you if you can make it in. They're the ones who love this place and want you to get just as much from it as you can.

And they are the ones making the progress! Congratulations to those of you who made it! Two more months and there's a chance to spin the prize wheel waiting for you!

Thank you again to Bryan Malloch for capturing amazing shots from the crawfish boil last weekend

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!

GRAB YOUR FREE WEEK HERE

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Monday

Strength: 14:00 Alternating EMOM

1) 3 Hang Power Snatch

2) Working Set HSPU*

*Rx score is lowest achieved unbroken set of HSPU

If not Rx, 2 sets not to exceed 6 Reps

If no HSPU, 3-6 Box Pike Push Ups

The Fun: For Time

100 OH Kb Swings (53#/35#)*

*Everytime you break, 3x Three Point Planks

GOAL: Operate in sets of 20+. You’d be better off doing gigantic sets with light weight, than struggle bussing a weight you are unable to confidently swing 25 times fresh. Overhead means head through the window, bell pointing up. Frontal lobe or, god forbid, Ski Erg top position means do some sit ups and recharge.

Tuesday

WU:

1:30 Row or Bike (Slow & Steady)

100 Jump Rope

1:30 Bike or Row (Slow & Steady)

3x10 UB Double Unders or 5 Attempts

Stamina: Repeat Repeat

Teams of 2 or Teams of 3

3 Rounds

20/15 Cal Row (Less than 1:00 first row)

— If not wet, Gate Walk as a Team —

3 Rounds

10/7 Cal Bike (Less than 1:00 first Bike)

— If not wet, Gate Walk as a Team —

2 Rounds

20/15 Cal Row (1:30 or Less)

— If not wet, Gate Walk as a Team —

2 Rounds

10/7 Cal Bike (1:00 or Less)

- Team of 2: Player 1 Rests 2:00 from when THEY finish. Player 2 is always triggered by Player 1

- Team of 3: The next player goes as soon as the seat is free

The Fun: Tabata AbMat Sit Ups

:20 On/:10 Off x8

Score is the lowest number of reps achieved in any given round.

Wednesday

WU: 2 Rounds

12/8 Cal Bike

12 KB SDHP

8 Tippy Toe Squat Drops

20/16 Knee Push Ups (Roll if you need to)

:20 Dead Hang

The Fun: “Elizabeth” (10:00 cut off)

21 - 15 - 9

Squat Cleans (135#/95#)

Ring Dips

[W: 15 - 9 - 6 Ring Dips]

Goal: 10:00 or Less - Just because you can clean 135# 3 times does not mean you can 45 times quickly enough. What weight could you operate in 2/3rds 1/3rd?

Move muscle up rings to rig (6 Wood Rings)

Rx Athletes on Wood (Unlikely to be more than 6 Rx in a class)

Ass & Abs: 2-3 Sets (Teams of 2 to 4)

12 Barbell Hip Thrusts (HAP)

+ 15 Tempo Quad Squats (Bodyweight or DB)

+ 60 Hollow Flutters

— Rest until your partner finishes their Quad Squats —

Thursday

The Fun: Stop ’n Go

For Time Utilizing :30 On/:30 Off

70 Alternating DB Snatch (50#/35#)

50 Jumping Pull Ups (Kip Stretch, NO Pogo Stick)

30 DB Box Step Overs (24”/20”) w/ Snatch DB

Friday

WU:

Gate Run

9 - 12 - 15

Wall Balls

Lemon Squeezers

6/4 Chin Ups

The Fun: For Time (10:00 co before 2nd run - you will run at 10:00 regardless of rep count)

800m Run (Sub 5:00 or Mod 2nd Run)

30 Push Jerks (135#/95#) (Out the Door by 10:00)

800m run

Saturday

Classes meet at 8am & 9:30am

Glute & Hip Prep: Coaches Choice

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

Body Shop: Coaches Choice

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2025 Memorial Day Murph at Black Wolf CrossFit

Memorial Day Murph is a workout that honors US Navy Lieutenant Michael Murphy. We come together every year to do this in honor of him and all who have given their lives in service to this country.