Your Week of Workouts (112723)
FREE Community Workouts this Saturday!
The first Saturday of December is here and that means we are opening our doors at 8am and 9:30am for free workouts! This is for anyone interested in trying a workout. Just show up a few minutes before the class you’d like to hop into and we will take it from there.
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.
YOUR WEEK OF WORKOUTS
Monday 112723
WU: 3x
16 Quick Feet to Plate Each Way (16+16)
14 V-Ups or Lemon Squeezers
12 Plate Ground to Overhead
10 OH Plate Lunges
8 Jumping Squats
6 Strict Pull Ups
4 Inch Worms
Strength: 3 Pulls from the Hang + 3 OHS
Snatch Pull*
+ Hang Power Snatch
+ Hang Snatch (OR HPS + OHS)
+ 2 OHS
* Use to focus on balance through the extension of the pull. Remember, a pull is everything but the turnover so pull it like you are meaning to throw it over head and/or dive underneath)
The Fun: For Time
42-30-18*
Max UB Rep DB Incline Bench Press (50#/35#)
+ Remainder from Overhead Squats (75#/55#)
Shoulder Taps
*The number of Overhead Squat Reps is equal to the number for the round minus the completed number of UB bench achieved. More bench press means less Overhead Squats. OHS do not have to be Unbroken although it would be pretty cool if they were
Tuesday 112823
WU: 3x
100 Jump Rope
10 Kneeling Kb Wood Chops Each Way
10 EZ Box Jumps
Midline: E:90 x6
:30 Elbow Plank Hold w/ Alternating :10 Leg Lifts
The Fun: 20:00 AMRAP
200-150-100-50
Double Unders*
100 Hollow Flutter Kicks
50 Russian Twists
25 Box Jumps
*5 Double Under Attempts then Finish with Singles every round. You will get your double unders. Only doing singles is not acceptable without even trying double unders is not acceptable. Take pride in being willing to try and not having the ego that does not allow you to get better.
Wednesday 112923
WU: 3x
12/9 Cal Row
And then, 2x
3 Chin Ups
6 Push Ups
9 Wall Balls
The Fun: E3:30M x7
15/10 Cal Row
12 Toes to Bar*
9 Thrusters (135#/85#)
*Practice Alternating Single Leg Toes to Bar
Strength:
3x
A1) 10 Quad Squats
A2) 10 “UB” Strict Pull Ups
Rest 1:00
3x
B1) 7-12 Underhand Barbell Front Raises
B2) Max Barbell Curls
Rest 1:00
Thursday 113023
WU: 2x
8/6 Cal Bike
:10 Handstand Hold
10 Ring Rows
10 Alt DB Snatch
10 Box Step Overs
The Fun: 24:00 Steady Eddie
2 Wall Climbs
12/8 Cal Bike
— Rest 1:00 —
24 Alt DB Snatch
18 Jumping Lunges
— Rest 1:00 —
24 Gorilla Rows (35#/26#)
6 Burpee Box Jump Overs
— Rest 1:00 —
Friday 120123
WU:
2x
10 Kb Deadlifts
+ 10 Russian Kb Swings
10 Air Squats
And then,
8-16-24
Bodyweight Single Leg Squats
Barbell Hip Thrusts (95/65)
The Strength: Back Squats
E2:30 x4
3 Pause Squats + 2 w/ Regular Tempo
And then, x2
5 Regular Tempo Back Squats
The Fun: For Time (15:00)
15-12-9-6-3
Handstand Push Ups
15 KB SDHP (70#/53#)
First Saturday 120223 - Free Community Workouts
Classes meet at 8am & 9:30am
The Fun: 20:00 Beep Test
10-20-30-40-50
Wall Balls
Sit Ups
1-2-3-4-5
Cone Run
1:00 Rest
Sunday 120323 - Rest Day