Your Week of CrossFit Workouts 090825
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
Complimentary InBody Scans for all attendees today
WU: 2x
50 Jump Rope
Gate Run
10 Air Squats
15/10 “UB” Push Ups
And then, 2x
3 Attempts at 3 Lunge Wall Balls p Leg (for fun)
The Fun: 21:00 AMRAP
:40 On/:20 Off
90 Double Unders or 90 Single Unders
60 Wall Balls (20#/14#)
30 Shoulder Taps
- Score is total reps (1 round = 210)
Tuesday
WU: 3x
10/8 Cal Row
2 Inch Worms
5 Perfect Box Jumps
“Max” Strict Pull Ups or Collect 5/3
Gate Run
Stability: 2x p Leg Alt Each Round
:10 Single Leg Stand + 3 Crossbody Toe Touch + Single Leg Hop Across
For Time: For Time
2x 20 Cal Row w/ 2:00 Rest
2x Alleyway Run w/ 2:00 Rest
2x 10 Burpee Box Jumps
1x 20 Cal Row w/ 2:00 Rest
1x Alleyway Run w/ 2:00 Rest
1x 10 Burpee Box Jumps
Wednesday
Strength: Back Rack Reverse Lunges
7 p Leg - [5-3-1 p Leg] - 2x [3-2-1 p Leg]
The Fun: For Time
Buy In: 20 Sit Ups
And then,
60 Quad Squats w/ 50#/35# Goblet*
*Every time you Break: 20 Sit Ups
Cool Down:
Finish 100 Sit Ups with whatever reps remain after your workout and then go for an Alleyway Walk as a group.
Thursday
Strength: E3M
10 - 7 - 7 - 5
Bench Press
The Fun: For Time
18 - 12 - 6
6 Handstand Push Ups
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2x Suitcase Carry D&B
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6 Handstand Push Ups
6 - 12 - 18
Alt Hang DB Clean & Jerk (50#/35#)
Friday
WU:
Gate Run
And then,
15 OH Kb Swings (35#/26#)
30 Hollow Flutters
12 Air Squats
Midline:
:30 Elbow Side Plank p Side
And then, 3x
- 3x:05 Copenhagen Plank w/ Med Ball p Side
The Fun: 15:00 AMRAP
15 Toes to Bar
15 Overhead Squats (95#/65#)
Rest 2:00
Saturday - Classes meet with Ricardo at 8am & 9:30am
The Fun: For Time (15:00 to Start Last Run)
9 - 15 - 21
Hang Power Cleans (155#/100#)
9 Lateral Bar Burpees
Alleyway Run
Extra Work: Coaches Choice
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