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!
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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