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Ben

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July 25, 2025

Your Week of CrossFit Workouts 0702825

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 x6

2x6 Strict Press

2x4 Push Press

2x2 Push Jerk

The Fun: For Time

10 - 8 - 6 - 4 - 2

Push Ups w/ 1 Tap

2 - 4 - 6 - 8 - 10

Burpee Box Jumps

Tuesday

E:90 x3

1) Lot Sprint Shuttle

2) 12 OH Swings (70#/53#)

3) 6 Bar Muscle Ups or 9/6 Kipping C2B Pull Ups for Rx

And then,

@16:00, For Time

  Lot Sprint Shuttle

  12 OH Swings

  6 Bar Muscle Ups or 9/6 Kipping C2B for Rx

Strength: 6x

:10 Hold + 10 Barbell Hip Thrusts

+ 9-12 Bulgarian Split Squats (1 Leg per Round) at 50#/35#)

Wednesday

Strength:

E3M x3

 3 Single Squat Cleans (~185#/115#)

 1 Rope Climb

E3M x3

 2 Single Squat Cleans (~205#/125#)

 1 Rope Climb

 Rest

E3M x3

 1 Single Squat Clean (HAP)

 1 Rope Climb

 Rest

The Fun: E3M x4

25 Reps

 Wall Balls (20#/14#)

 + Remaining Reps as Bike Calories

Thursday

The Fun: 25:00 Steady Eddie

 100 Single Unders

 30 Bent Over Barbell Rows (75#/55#)

 20 Alternating Cossack Squats (or 2x5 per side if you need an upright)

 10 Hang Muscle Cleans

 Farmers Carry to Gate

 Walk the rest of the Alley

 Farmers Carry Back

Friday

The Fun: For Time

 10/8 Russian Twists (45#)

 15 Hang Snatch (95#/65#)

 1,000m/900m Row

Rest 2:00

 30/20 Russian Twists

 12 Hang Snatch

 1,000m Run

Rest 2:00

 50/30 Russian Twists

   9 Hang Snatch

 100 Walking Lunges

Saturday: Glycolytic

The Fun: For Time

 5 - 4 - 3

 Unbroken Deadlifts (275#/185#)

 Gate Run

 Rest 2:00

And then,  

 2 - 1 - 2

 Unbroken Deadlifts

 Alleyway Run

 Rest 2:00

And then,

 3 - 4 - 5

 Unbroken Deadlifts

 Gate Run

 Rest 2:00

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