Your Week of CrossFit Workouts 052625

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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Memorial Day Monday

Classes meet at 7am and 8:30am

Hero WOD: “Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

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Tuesday

WU: 3x

120 Jump Rope

12 Alternating Crossbody Toe Touch

12 Lemon Squeezers

6 Eye Level Kb Swings

+ 6 OH Kb Swings

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Mini-Band Land: Gute Warm Up

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The Fun: 16:00 AMRAP

24 OH Kb Swings (53#/35#)

8 Target Burpees

8 Single Arm Z-Press p/ Arm(35#/25#)

32 Double Unders

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Wednesday

The Fun: For Time

3x p Station w/ +1:00 in Transition

And then, 2 Rounds Straight Through for Time (line up at the rowers and go)

Station 1:

20/16 Cal Row

Rest 1:00

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Station 2:

10 Push Jerk (95#/65#)

Rest 1:00

——————

Station 3:

Alleyway Run

Rest 1:00

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Thursday

The Fun: For Time

30/21 - 20/14 - 10/7

Cal Bike

And then,

  7 - 5 - 3

  Right Arm Devils Press (35#/25#)

  OH Carry D&B

  Left arm Devils Press

  OH Carry D&B

And then,

  Alleyway Walk (as fast as you need it to be)

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Friday

WU: 3x

Gate Run

4/3 Strict Pull Ups

6 Sumo Deadlift High Pulls

8 Goblet Squats

10 Kb Wood Chops p Side

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The Strength: E2:30 x5

5 Front Squats

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The Fun: 12:00 AMRAP

2-4-6-8-10-12-14-16-18-to Infinity by 2

Quad Squats (70#/53#)

16/12 Russian Twists (25#)

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Saturday

Classes meet at 8am & 9:30am w/ Nicole & Lake

The Fun: 25:00 AMRAP

5 Power Cleans (155#/105#)

20 Rotational Slam Balls (20#/14#)

10 Handstand Push Ups

Gate Run

Rest 2:00

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