Your Week of Workouts (103023)
START YOUR FREE WEEK OF CLASSES!
Black Wolf CrossFit is for anyone willing to try. No skill or experience required. Whether you are looking to gain confidence, get stronger, lose weight, meet amazing people, or try CrossFit, this place is worth trying!
If you’d like to jump in and try a few out yourself, grab your FREE Week of Classes through the link below.
FREE Workouts THIS Saturday!
On the first Saturday of every month we open our doors for FREE community workouts at 8am & 9:30am. This is for everyone of all ability levels. Just show up and hop in! We would love to meet you!
YOUR WEEK OF WORKOUTS
Monday 103023
WU: 3x
12 Cal Row
9 Wall Balls
6 Strict Pull Ups
3 Inch Worms
The Fun: 30:00 AMRAP
21 Cal Row
15 Wall Balls
9 Pull Ups
Rest 2:00
Tuesday 103123 - Halloween Workout
WU: 3x
2-4-6
Step Ups p Leg
Crossbody Toe Touch w/ Balance
And then,
5 Elbow to Hands Planks Each Way
10 Air Squats
The Fun: Chad is Coming November 11th
For Time w. 30:00 co)
100 Step Ups (5x10 p Leg) (Box is as low as it needs to be to be effective. Taller is NOT better)
100 Plank Hold Shoulder Taps
Gate Fast Walk
80 Step Ups (4x10 p Leg)
80 Plank Hold Knee Taps
Alleyway Fast Walk
60 Step Ups (3x10 p Leg)
60 Plank Hold Toe Taps
400m Fast Walk
40 Step Ups (2x10 p Leg)
40 Plank Hold Knee Taps
Alleyway Fast Walk
20 Step Ups (2x10 p Leg)
20 Shoulder Taps
Gate Fast Walk
Wednesday 110123
WU:
150 Single Unders
And then 2 Rounds
8-6-4
Russian Kb Swings
2 Goblet Squats
And then,
10 Push Ups w/ 1 Tap
2x10 UB Double Unders (3 Att)
10 V-Ups
Fun #1: “Grace” (6:00 co)
30 Power Clean & Jerk for Time (135#/95#)
- Athletes pair up to count and cheer each other on
Fun #2: “Annie” (12:00 co)
50-40-30-20-10
Double Unders
AbMat Sit Ups
Thursday 110223 - Cate’s Body Shop
WU:
Gate Run or 100 Single Unders if Bullshit Cold Outside
And then, 2x
1 Wall Climb
Bear Crawl
10 Alt Crossbody V-Ups
Lunge for Stretch Back
5 Chin Ups
Fun #1: E3M x4
3 Pause Barbell Bench Press
+ 7 Bench Press
3x Bear Crawl Short Track (12’)
Fun #2: 15:00 Steady Eddie
15 Banded Face Pulls
12 Underhand Barbell Front Raise (35#/25# Barbell)
9 Underhand Barbell Strict Press
18/12 Russian Twists (45#)
Alleyway Jog
Friday 110323
WU: 2x
Ladder Down & Back
3x 5 Single Leg Step Ups p/ Leg
5 Kb Deadlifts
+ 10 SDHP
5/5 Hanging Knee Raises w/ Twist
Agility, Balance, and Ankle/Calf Strength
- Single Leg Hops (Forward and Lateral)
- Add accelerations
The Fun: Alotta Tabata
:20 On/:10 Off x 8 p Station
Score is lowest number of reps achieved across the 8 rounds
1) Burpee Box Jump Overs
2) KB SDHP (70#/53#)
3) DB Curl & Press (25#/15#)
4) Hollow Flutter Kicks
Saturday 110423 - First Saturday FREE Community Workouts
Classes meet at 8am & 9:30am
Sunday 110523 - Ass & Abs