Your Week of CrossFit Workouts 081825
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
7 - 7 - 5 - 5
Deadlifts w/ 3 Count Negative
5 RFT or 15:00
5 - 3 - 1 Suitcase Lunge (Deficit) p/ Leg
45 Double Unders
Tuesday
The Fun: For Time
3 Rounds of
21 Wall Balls (20#/14#)
15 Box Jump Overs (24”/20”)
9 Pull Ups
And then,
400m Run
And then,
2 Rounds
And then,
400m Run
And then 1 Round
And then,
400m Run
Wednesday
Strength: E3M x5
2 Hang Power Clean
+ Power Clean
The Fun: 10:00 AMRAP
1-2-3-4-5-6-7-8-9-10-11-12- to infinity
Handstand Push Ups
12 Eye Level Kb Swings (70#/53#)
Thursday
The Fun: 24:00 Steady Eddie
600m Run
And then,
8 - 6 - 4 - 2
Alternating Pistols
Three Point Planks
600m Row
And then
8 - 6 - 4 - 2
Alternating Pistols
Three Point Planks
Friday
Strength: Every 3:30 x4
20/15 Total Reps
Max UB Ring Dips
+ Remaining Reps as DB Flat Bench (50#/35#)
The Fun: 12:00 AMRAP
6/8 OH Sit Ups (45#/25#)
18 Russian Twists
6 Burpee Box Jump Overs
Rest 1:00
Saturday
Classes meet at 8am & 9:30am w/ Ben
For Time
600m Run
And then,
30 - 20 - 10
Box Step Downs
30 Sit Ups
20 Shoulder to Overhead (115#/75#)
10 Toes to Bar
And then,
600m Run
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