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Ben

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July 20, 2025

Your Week of CrossFit Workouts 0702125

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

Monday

Strength: E3M x4

7 Front Squats

The Fun: 6 RFT

12 DB Push Press @50#/35# (1/2&1/2 However You Want to Get There)

6 Chest to Bar Pull Ups

Tuesday

The Fun: 10:00 AMRAP

Max Double Unders

E2:30M:

10-8-6-4-2

Power Clean & Jerk (135#/95#)

The Other Fun: 3x

1a) 20 Banded Face Pulls

1b) 10-20 DB Lateral Raises

Rest ~:90 or the time it takes a partner to complete

1c) 10 Reverse Flys (Light Weight with Reach

1d) 20 Alternating DB Curls

Rest ~:90 or the time it takes a partner to complete

Wednesday

Strength: E3M x 5

3-2-1

Back Rack Step-back Lunges Per Leg

The Fun: You Go, I Go for 12:00 OR E:90 x7 or Rest 1:00

2 Three Point Planks

4 Kb SDHP (70#/53#)

6 Box Jump Overs (24”/20”)

Thursday

The Fun: Not for Time 25:00 Steady Eddie

2x

   Max Ring Dips (or Collect 5/4)

       SUB: Coaches Choice

   20 OH Kb Swings (53#/35#)

And then,

400m Run

And then, 2x

   5/3 Clapping Push Ups

   + 15/12 Unbroken Push Ups

   20 Eye Lvl Kb Swings

And then,

400m Run

And then, 2x

   Max Incline DB Bench Press or Collect 10 (50#/35#)*

   20 Deficit Sumo Deadlifts aka Booty Girl Squats (Stand on 45#s, Keep Chest Up)

And then

400m Run

Friday

The Fun: For Time

30/21 Cal Bike

And then,

21 - 15 - 9

Deadlifts (185#/125#)

Toes to Bar

Saturday

Classes meet at 8am & 9:30am

The Fun: 25:00 Steady Eddie

10 Shoulder to Overhead (135#/95#)

40 Shoulder Taps

Suitcase Carry Down (70#/53#)

Finish the Remainder of 400m Run

Suitcase Carry Back

40 Hollow Flutters

10 AbMat Lemon Squeezers

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