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Your Week of CrossFit Workouts 0701425
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
Strength: 15:00 to Find
1 RM Clean & Jerk
The Fun: 8:00 AMRAP
1 Wall Climb
OH Plate Lunge (45#/25#)
24 Russian Twists
Bodyweight Lunge Back
Tuesday
WU:
2x
Jog/Back Pedal Shuttle
15 Air Squats
Shuffle Shuttle
Kipping Leg Raises
And then,
Mini Band Shuttle
Side Step Down, Side Step Back
- Monster Walk Down, Monster Walk Back
The Strength: E3:30M x4
15 Quad Squats
+ 5 Back Squats
The Fun: 15:00 AMRAP
16 Sit Ups
8 Target to Target Squat Jumps
Shuttle Run
Rest 2:00
Wednesday
The Fun: For Time
30/24 Cal Row
And then,
9 - 6 - 3 Single Arm DB Thruster p/ Arm
3/2-2/1 - 1/1 Bar Muscle Ups*
And then,
Rest 2:00
And then,
3 - 6 - 9 Single Arm DB Thruster p/ Arm
1/1 -2/1 - 3/2 Bar Muscle Ups
And then,
30/24 Cal Row
*Use your highest sustainable skill
9 - 6 - 3
C2B Pull Ups
OR Pull Ups
OR Toes to Bar
Thursday
The Fun: 3 Rounds
7 Anchored Supermans w/ 2 Count Top Hold
14 Kb SDHP
Gate Run
7 Tall Step Ups p/ Leg (No Alternating)
14 Air Squats
Alleyway Run
Friday
The Strength: E3M
8-8-6-6-4
Bench Press
40 Double Unders (4 Attempts then finish with singles)
The Fun: 4 RFT
24/18 Knee Push Ups
12 Kipping Pull Ups (No Butterfly)
12/8 Calorie Bike
Alleyway Walk (Remember, you can “walk." That doesn't necessarily mean slow)
Saturday
The Fun: Teams of 2
20:00 AMRAP
2 Rounds
8 Handstand Push Ups
or 2x4 Heavy Single Arm Z-Press per Arm
6 Hang Power Snatch (115#/75#)
4 Lateral Bar Burpees
And Then,
400m Run
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