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Your Week of CrossFit Workouts 070725
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
The Fun: 30:00 AMRAP
2 Wall Climbs
16 KB SDHP (53#/35#)
16 Alternating Incline DB Bench Press (35#/25#)
48 Double Unders
Alleyway Walk (as fast or as slow as you'd like)
~6:00 p Round
Community Kbs under or along the rig
Benches down the middle
Jump rope on sides and at front
Walk out the front bay door
Walk in the back bay door straight to the wall
Tuesday
Stamina: 30:00 AMRAP
Run (Athletes Choice)
Rest 2:00
Score is Distance Covered across 30:00
Athletes will pick a distance to run and then rest 2:00 when they return. They can mix distances across the workout or repeat the same one each time. Up to them.
Last mile is at 22:00,
Last 1,000m is at 24:00
Last 800m is at 25:00
Last 600m is at 27:00
Last 400m is at 28:00
Must be in within 2:00 of 30:00 on the clock. Each minute past 30:00 is worth -200m
Coach records the distance you completed each round
Run Options:
- 1 Mile (Old Yale to Shepherd Back Home), 1000m (Old Yale), 800m (Bus Stop), 600m (Lamp Post), 400m (Apartment Driveway)
The Fun: In Teams of 3 (or 2)
24 - 18 - 12 for the Boys
18 - 15 - 12 for the Ladies
Max Beautiful Ring Dips (Up to 2 Yellow Bands)
+ Remainder as "UB" Push Ups
And then, once everyone has completed their round of 12 reps
12 - 18 - 24 for everyone
Max Simultaneous DB Curls
+ Remainder as Chin Up Negatives
- 12 Reps at 35/25
- 18 Reps at 25/15
- 24 Reps at 15/10
Wednesday
Strength: E2:30 x6
Hang Power Snatch
+ Hang Snatch
+ Overhead Squats
[2 Pulls + 2 Squats]
The Fun:
1 - 2 - 3 - 4 - to infinity
Back Rack Reverse Lunge
5 Toes to Bar
Scorecard
1 8 16 20 31 42 49 62 76 91 107 119
6 13 21 26 36 47 54 67 81 96 112 124
Thursday
The Fun: 25:00 AMRAP
3 Ring Muscle Up Negatives*
9 Ham Assisted AbWheels (or 6 Assisted Nordic Curls)
12/9 Cal Ski
400m Run
Friday
CrossFit Classic: “Fran”
21 - 15 - 9
Thrusters (95#/65#)
Pull Ups
Strength: E2-3:00 for 15:00
Establish a 2 RM Power Clean (Tap and Go)
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: 25:00 AMRAP
15/10 Cal Row
10 Box Jump Overs (24”/20”)
Rest 1:00
20 Sit Ups
Farmer’s Carry D&B (70#/53#)
Rest 1:00
~E5:00 w/ a <1:00 Row 0/1:30/3:00
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