Your Week of CrossFit Workouts 081125
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: Double Dead
20 - 40 - 60 - 80 - 100
Double Unders
10 Deadlifts (225#/155#)
20/15 Unbroken Push Ups
Tuesday
The Fun: AMREPS
1:00 On/:30 Off for 30:00
1) 70 Cal Row
— Gate Walk —
2) 100/80 Russian Twists
— Gate Walk —
3) 50/35 Cal Bike
— Gate Walk —
4) 50 Toes to Bar
— Gate Walk —
5) 30 Renegade Row (25#/15#)
— Gate Walk —
Wednesday
Gate Run
And then, 3x
10 Side Steps Each Way
Inch Worm Into 10 Push Ups
10 Glute Raises w/ Knees Out
20 Hollow Flutters
Cobra to Inch Worm Back Up
5 Air Squats
E:90 Alternating x5 (15:00)
1) 5 Front Squats From the Floor
2) 5 Below the Knee Hang Power Cleans
The Fun: For Time (10:00 to Complete)
Tabata Timing 4x (2:00 per)/2x (1:00 per)
:20 DB Curl & Press (25#/20#)
:20 Hvy OH Kb Swings
:20 AbMat Sit Ups
@7:00, 2x through Each Station
Score is total reps across the workout
Thursday
The Fun: 20:00 Steady Eddie
3 Chin Up Negatives (3-4 Count)
12 Bent Over Row (95#/65#)
6x Three Point Planks
Farmers Carry (70#/53#)
- Down & Back + 1/2 Down & 1/2 Back
Friday
E4M x5
10 Overhead Squats (~135#/85#)
5 Burpee Box Jumps (30”/24”)
Alleyway Run
- Time and Weight taken Rounds 3-5 (3 scores)
Saturday
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: For Time
400m Run
12 - 9 - 6 - 3
Burpee Chest to Bar Pull Up
6 Power Clean & Jerk (135#/95#)
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