Your Week of CrossFit Workouts 062325

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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

WU:

Gate Run or 15/10 Cal Bike To Start

And then,

2x6 Step Ups p Leg w/ Working Leg Staying on Top

3 Chin Ups

Suitcase Carry D&B Outside (35#)

12 Box Step Overs

6 Chin Ups

Suitcase Carry

6 Box Jumps

6 Chin Ups

Suitcase Carry

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Mid: 3x

Part 1: 2x per Side (4 Rounds)

:10 Elbow Side Plank

+ 7 Side Plank Leg Raises

+ 10 Kb Wood Chops w/ Elbow Side Down

Rest and Repeat Opposite Way

Part 2: You Go, I Go x3 (Or ~E2:30 if Solo) 

15 Lemon Squeezers

Uneven OH DB Carry Down & Back (Switch)

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The Fun: 15:00 AMRAP

5 - 10 - 15 - 20 - 25 - … - to infinity

Wall Balls (20#/14#)

10 Box Jumps (24"/20")

20/12 Russian Twists (45#)

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Tuesday

WU: Ski W/ Me

2x

 :30 Push Up Plank Hold

 :30 Dead Hang w/ Hip Shifts

And then, 2x

 12/8 Cal Ski

  3/2 Chin Ups

  9/6 Strict Push Ups

  6 Alternating CrossBody Toe Touch

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Strength: Push Jerk 2 RM

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The Fun: For Time (10:00 co)

30 Pull Ups

Rest 1:00

20 Pull Ups

Rest 1:00

10 Pull Ups

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Wednesday

WU:

100m-200m-300m

Row

2 Inch Worms

+ Step Toe Touch Down

And then,

3-2-1

Hanging Knee Raise w/ Twist p Side

And then,

Lunge Fro Stretch Back

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Strength: Tempo Front Squats

E3:30M x4

[9 Tempo*] - [6 Tempo + 3 Regular] - [3 Tempo + 6 Regular] - [9 Regular Tempo]

*With a 3 count down, 2 count hold, 3 count up

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The Fun: For Time

10-20-30-40-50

OH Kb Swings (35#/26#)

AbMat Sit Ups

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Thursday

WU: 3x

Gate Run

50 Jump Rope

10 Step Overs

5 Chin Ups

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The Fun: 20:00

2 Strict Ring Muscle Ups (Or Low Ring Progressions)

20 DB Step Overs (Single 50#/35# at 20”)

40 Double Unders

400m Run

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Friday

WU: 2x

Gate Run

12 Wall Balls

And then,

3-2-1

Crossbody Toe Touch p Leg

And then,

3 Inch Worms

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Stamina: 500m Row

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The Fun: 3 RFT

10 DB Ground to Overhead (50#/35#)

10 Target Burpees

10 DB Push Press

Gate Run

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Finisher: 3-5x

Barbell Hip Thrusts

Booty Girl Squats

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Saturday

Classes meet at 8am & 9:30am w/ Ben

WU:

Gate Run

And then, 2x

  9-6-3

  SDHP (35/26)

  3 Goblet Squats

And then,

  12/8 Push Ups w/ 1 Tap

  6 Strict Pull Ups

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The Fun: 18:00 AMRAP

3-2-1 Power Clean (185#/115#)

5 Handstand Push Ups*

And then,

  Rest 2:00

*HSPU Reduce by 1 after each 2:00 Break

Strength: Push Pull

3 Challenging Sets:  

 12 Bent Over Row w/ 3 Ct Negative

 + Max Incline DB Bench Press

And then, 2x

 Max Ring Rows

 + Max Wide Grip Barbell Curls

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