Your Week of CrossFit Workouts 100625
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
The Fun: For Time
10-9-8-6-5
Power Clean & Jerk (135#/95#)
30 Double Unders
Rest 1:00
Tuesday
The Strength: Tempo Front Squats (3 Count Descent)
7(3)-7(3)-5(2)-5(2)-5(2)
-Squat Every 3:00
- No Belts (Iron Midline)
The Fun: 4 Rounds
:20 On/:10 Off Alternating Stations
1) Elevated Single Leg Stepback Lunges (R)
2) Elevated SL SB Lunges (L)
3) Burpees
4) Russian Twists
5) Rest 1:00
Wednesday
The Strength: Every 3:00 x3
ME Strict Pull Ups
- First Set and Total Reps Across 3 Rounds will be Recorded
The Fun: For Time
20/16 Cal Row
And then, 5 Rounds
21 Sit Ups
14 Kb Swings (53#/35#)
7/5 Ring Dips
Thursday
The Fun:
3 Rounds
20 Wall Balls
120m Suitcase Carry (70#/53#)
Rest 1:00
And Then,
3 Rounds
2 Wall Climbs
2x D&B Bear Crawl (20’ Lengths)
Rest 1:00
And then,
3 Rounds
50 Flutter Kicks
Alleyway Run
Rest 1:00
Friday
The Fun: 4 RFT
2 Rounds
4 Hang Power Cleans (185#/115#)
6 Handstand Push Ups
8 Pistols
And then, 400m Run
Saturday
Class meets at 8am & 9:30am w/ Ricardo
The Fun: 15:00 AMRAP
1-2-3-4-5-6-7-8-9-10-etc
Deadlift (245#/165#)
Toes to Bar
10 Air Squats
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