Your Week of Workouts (112023)
THANKSGIVING WEEK SCHEDULE!
Monday-Wednesday Regular Schedule
No Class Thursday
Holiday Friday - 8am & 9:30am Partner Workout
& Thanksgiving Potluck at 5pm
Saturday - 8am & 9:30am
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.
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YOUR WEEK OF WORKOUTS
Monday 112023
WU:
Gate Run
2x
12 Air Squats
16 Shoulder Taps
12 Ring Rows
16 Lemon Squeezers
And then,
Gate Run
And then, 2x
12 Wall Balls
16 Push Ups
8/6 Strict Pull Ups
32 Hollow Flutters
The Fun: 20:00 EMOM Alternating Stations for 5 Rounds
1) 10 Floor Press (155#/105#)
2) 10 Hang Power Clean
3) ME Wall Balls (20#/14#)
4) Rest
Finisher: 3x
7-12 Bent Over Barbell Rows
+ 7 Evil Wheels
Rest ~2:00
Tuesday 112123
WU: 3x
Gate Run
6 Eye Level
+ 6 OH Swings
12 PVC OH Lunges
6 Chin Ups
Strength: Overhead Squat- 3 RM
The Fun: 10:00 AMRAP
12 OH Kb Swings (70#/53#)
9 Toes to Bar
Gate Run
Wednesday 112223
WU:
16/12 Cal Bike
“Bring Sally Up”
The Fun: 25:00 AMRAP
5 Deadlifts (275#/185#)
10 HSPU (3 Att)
20/14 Cal Bike
REST 2:00
Thursday 112323 - CLOSED FOR THANKSGIVING DAY
Friday 112423
Classes meet at 8am and 9:30am ONLY w/ Ben
WU:
Alleyway Run
And then, 3x
12 Wall Balls
12 Ring Rows
The Fun: 25:00 Partner WOD
30 Clean & Jerk (5/4/3/2/1)(135#/85#)
90 Lateral Bar Hops (5x12)
60 Pull Ups (10/8/6/4/2)
120 Air Squats (5x12)
P1: Mail Box Run
P2: Carries
Saturday 112523
Classes meet at 8am and 9:30am
WU: 3x
Gate Run
10 Plate Ground to OH
10 Step Back Lunges
10 V-Ups
The Fun: 4 RFT
600m Run
10 SA DB Push Press (50#/35#)
OH DB Lunge Down
10 SA DB Push Press (opposite)
OH DB Lunge Down
30 Sit Ups
REST 2:00
Sunday 112623 - Rest Day