Your Week of CrossFit Workouts 092225
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!
Your Week of Workouts
Monday
WU:
Gate Run
And then, 3x
1 - 2 - 3
Reverse Lunges p Leg
And then,
6 Air Squats
6 Jumping Chin Ups (Make them easy)
After the 3x,
Gate Run
And then, 3 Rounds
3x :10 Glute Ham Holds
+ 10 Kb Power Swings
+ 1 Chin Ups (still just warming up so go easy)
Strength: 3/2 RM Chin Up
The Fun: 24:00 AMRAP
18 OH Kb Swings (53#/35#)
9 Target Burpees
Alleyway Run
Rest 2:00
Tuesday
Strength: Strict Press
Every 3:00
7 - 5 - 5 - 5
Teams of 2: 4 RFT
20 Bottom to Bottom Air Squats (Quad Squats?)
18 Boat Pose to Boat Pose Lemon Squeezers
16 Top to Top HR Push Ups w/ 1 Tap
14 You Go I Go Single HR Push Ups w/ 1 Tap
12 Bottom to Bottom Single Leg Deadlift
Gate Suitcase Carry (Switch whenever. Left 1st Rd, Right 2nd, left 3rd round)
Wednesday
The Fun: 20:00 AMRAP
400m Run
And then,
OH Squats 7 5 3
Double Unders — Always 30/45 —
Hang Power Snatch 5 3 7
Double Unders — Always 30/45 —
Toes to Bar 3 7 5
Thursday - Happy Hour at Patterson Park from 6:30 to 9pm
The Fun: 25:00 Steady Eddie
42/30 - 35/25 - 28/20 - 21/15 - 14/10 - 7/5
Cal Row
7/5 Ring Dips Or Max in 2 Sets
Gun Walk (1/2 Way Down & Back)
14 Single Arm DB Row per Side
400m Run
Friday
Strength: E3M
3x10 Back Squat
The Fun: 15:00 AMRAP
9 Handstand Push Ups
6 Tall Box Jumps (30”/24”)
18/10 Russian Twists (45#)
Rest 1:00
Saturday
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: 4 RFT
Inside
30 Air Squats
30 Sit Ups
Outside:
6 SA Snatch (50#)
20’ SA OH Carry
6 SA Snatch (Opposite)
20’ SA OH Carry
6 SA Hang Clean & Press
20’ SA OH Carry Back
6 SA Hang Clean & Press (Opposite)
20’ SA OH Carry Back
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