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Your Week of CrossFit Workouts 060925
T-SHIRT & CROP PRE-SALE ENDS TOMORROW (MONDAY) AT 9AM
If you'd like to grab one of the new t-shirts or crop tops, order it here! I am placing the order tomorrow when they open with the hopes of having them here by end of week.
There are multiple colors available and we are printing on the Festival Crop and CVC Crew Neck Shirts from Next Level.
ORDER HERE
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:
2x
Gate Walk
Ladder D&B
And then,
2 - 4 - 6 Step Ups p Leg
And then,
4 Crossbody Toe Touch p/ Leg
After 2 Rounds,
1 - 2 - 3 - 4 - 5
Low Box Jumps
Strict Pull Ups
The Fun: For Time
600m Run
And then,
21 - 15 - 9
Box Jumps (24”/20”)
Pull Ups
And then,
600m Run
Tuesday
The Fun: 3 Rounds
:20 p Station/:20 Transition
1) Back Squats 135#/85#
2) Single Arm Snatch (L)
3) Single Arm Snatch (R)
4) 3 Pt Planks
Rest Until 5:00
- Score is total reps across the 4 stations each round
Wednesday
The Strength: E3:30M x5* in Groups of 2 or 3
3 Tempo* + 4 Regular Reps (Still no bounce)
+ 7 Chin Ups or Jump Assisted Chin Ups or 7 Jumping 2 Count Negatives
* Warm Up to and start at 135#/125#
**Tempo: 3 Seconds Down/Tap and Go/ 3 Count Up/ 1 Count Pause at the Top
The Fun: 10:00 AMRAP
2 Strict HSPU or 4 Kipping HSPU (Sub: Clapping Push Ups OR 8 Alternating Push Ups)
12 Sit Ups
Thursday
The Fun: For Time
500m Row
And Then, 3 Rounds
100 Double Unders (150 Singles or 60 Lateral Line Hops)
20 Alt Hang DB Clean & Press (50#/35#)
10/7 Strict Pull Ups
D&B Farmers Carry
Friday
WU:
Gate Run
And then, Together
:30 - :45 - :60 - 1:15 - 1:30
Squat Sit
+ Rd1&3: 5 Pass Thru + 10 OH Stepback Lunges
+ Rd2 & Rd4: 5 Kipping Swings + 10 PVC V-Ups
Skills & Drills: 10:00 EMOM
Odd Minute: 5/3 CTB (2 Sets or 3 Singles) + HR Push Ups
Even Minute: 5 T2B (2 Sets or 3 Singles) + Alt Stepback Lunges
The Fun: 3 RFT (9:00 co)
30 Push Up Plank Hold Shoulder Taps
24/20 Russian Twists (25#)
10 Overhead Squats (135#/85#)
Saturday
Classes meet at 8am & 9:30am w/ Ben
Hero WOD: "Jack"
In honor of US Army Staff Sgt. Jack M Martin III, of Bethany, Oklahoma.
He was assigned to the 3rd Battalion, 1st Special Forces Group and he was killed on September 29th, 2009 at the age of 26 when a IED was detonated in Jolo Island, Philippines.
"Jack"
20:00 AMRAP
10 Push Press (115/75)
10 Kb Swings (53#/35#)
10 Box Jumps (24”/20”)
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