Your Week of Workouts (040124)
FREE Workout This Saturday!
April 7th we will open our doors for our Quarterly First Saturday Bring a Friend event here at Black Wolf. Jump in and meet our team of coaches, get to know some of the amazing humans who workout here, and experience a CrossFit workout the way we deliver it to our classes every day.
This is open to family and friends of the Black Wolf and surrounding community so if you are interested then plan on stopping by a few minutes before whichever class time works best for you (8am or 9:30am). You’ll sign a waiver and be good to go!
Let us know if you have any questions (Info@BlackWolfCF.com).
We would love to meet you!
GET STARTED TODAY
Whether you would like to jump into a class or plan out your 1on1 Training Program with your coach, the first step is to schedule your Free Intro to Black Wolf through the button below!
YOUR WEEK OF WORKOUTS
Monday 040124
Fist Bump Shoulder Pump
WU: 3x
Gate Run
16 Alternating DB Snatch
1 Wall Climb
4 Chin Ups
Mob: OH Prep
The Fun: 4 RFT or 20:00
3 - 2 - 1
Hang Power Snatch (115##/75#)
6 - 4 - 2
Handstand Push Ups
And then,
400m Run
Tuesday 040224
WU: 3x
Gate Run
8 - 12 - 16
Wall Balls
12 Push Ups
8 Stepback Lunge to Stretch
Midline: Push Up Plank Hold w/ DB Pull Thrus
Strength: E2:30M
10 - 10 - 7 - 7 - 5
Bench Press
Black Wolf Benchmark: E3:30
2:30 to Complete
Alleyway Run
Max Wall Balls
Wednesday 040324
WU:
12/8 Cal Bike
And then, 2x
12 Russian Kb Swings (53#/35#)
Bench Plate Pull Over
12 Alternating Crossbody Toe Touch
4/3 Chin Ups
And then,
12/8 Cal Bike
The Fun: 5 RFT
12 Unbroken & Smooth Power Clean (95#/65#)
3 Muscle Ups or Box Muscle Ups (if interested)
12/8 Cal Bike
Rest 2:00
Finish: 3x
7-12 Single Leg Deadlift (Hip Supported?) p/ Leg
15 Hip Focused Heavy Russian Swing (70#)
Rest :90
Thursday 040424
The Fun: 27:00 Steady Eddie
3 Rounds
3/2 Ring Dips
15 DB Step Overs (35s/25s both at 20”s)
And then,
9x 3 Point Planks (Shoulders Knees & Toes)
27/21 Cal Row
Friday 040524 - Today We All Get Our Double Unders (I have a present for beginners)
WU: 2x
50 Jump rope
2x
12 Air Squats
9 Push Ups
3 Strict Pull Ups ‘
Mob: Front Rack Prep
Strength: E3M
7 - 7 - 5 - 5 - 3
Front Squat
+ 30 Double Unders
The Fun: For Time
30 - 20 - 10
Hanging Knee Raises w/ Med Ball
6 Burpee Box Jumps
Dragon Flag Roll Ups
12 DB Curl & Press
Sit Ups
Saturday 040624 - Bring A Friend First Saturday Workout!
Our doors are open to friends and family of our community to jump in for a great, and free workout today! Classes meet at 8am & 9:30am!
The Strength: Every 3 Minutes x4
7 Deadlifts
+ 14 Jumping Lunges or Stepback Lunges
The Fun: For Fun :)
15 Barbell Hip Thrusts
Bear Crawl
10 Pull Ups
Bear Crawl
Rest