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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!
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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