Your Week of Workouts (010824)
Thanks for coming out to our first First Saturday of 2024. And thank you to David from NOCCO and Gary from MyFitFoods for being there AND jumping into the workouts!
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 010824
WU:
2x
10 Kb Deadlifts
10 Stepbacks to Stretch
3/2 Chin Ups
And then, 2x
1 Wall Climb
10 Eye Level Kb Swings
5 Kipping Swings
The Fun: 25:00 AMRAP
5 Hang Power Clean (155#/95#)
3 Shoulder to Overhead
1 Muscle Up or 3 C2B or Pull Ups
Rest 2:00
Extra Work: 3x
10/7 UB Strict or Assisted Pull Ups
10 Bent Over Underhand Barbell Rows
Rest 1-2:00
Tuesday 010924
WU:
150 Jump Rope
And then, 3x
Gate Run
2x6 Double Unders (or 3 Att)
12/8 Strict Push Ups or 12 Knee Push Ups
8 V-Ups
Stamina: 3x
30 Double Unders
Alleyway Run
10 Target Burpees
Rest 2:00
The Fun: For Time or 15:00
10/7-8/6-6/4-4/3-2/2
Ring Dips/Clapping Push Ups
10 Sit Ups
HSPU/Push Up w/ 2 Taps
Gate Walk
Extra Work: 3x
10-15 Incline DB Bench Press
20-30 Alternating DB Curls (Elbows Down)
Rest 1-2:00
Wednesday 011024
WU:
4-8-12-16
Bear Crawl Down
Walking Lunge Back
Strength: E3M
7Tempo-10Regular-5T-7R-3T-5R
The Fun: 3 RFQ
10 Bodyweight Split Squats (R)
Heavy Suitcase Carry D&B
10 Bodyweight Split Squats (L)
Heavy Suitcase Carry D&B
10 Barbell Hip Thrusts
10 Lengths Shuttle Run
Extra Work: 3-5x
5/3 Weighted Chin Ups*
10 KB Wood Chops p Side
Rest 2:00
*Hold DB between thighs or feet
Thursday 011124
WU:
5:00 EMOM
:30 Elbow Plank Hold
And then, 2x
5/5 (3/3) Jog/Sprint Cal Bike
10 Plate Ground to Overhead
20 Russian Twists
10 Ring Rows
5 Box Jumps
28 - 21 - 14 - 7
[21 - 15 - 9 - 3]
Cal Bike
21 SDHP (53#/35#)
14 Jumping Pull Ups
7 Tall Box Jumps (30”/24”)
Friday 011224
WU:
6-9-12
12 Wall Balls
2 Inch Worms
Lunge For Stretch Remainder
S&C:
You Go, I Go, Waterfall, OR E3M
15/12 Cal Row
6-9-12
Thrusters (95#/65#)
—————————
E2:30M
12/9 Cal Row
3-6-9
Thrusters (115#/75#)
—————————
E2M
9/6 Cal Row
1-3-6
Thrusters (135#/85#)
The Fun: For Time (8:00 co)
1-2-3-4-5-6-7-8-9-10
Hang Muscle Clean* + Strict Press
10 Jumping Lunges
* Really meant to be an Upright Row, Turnover, Push Press, but athletes can use the hips if they begin to fatigue
Saturday 011324
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: 24:00 to Complete
1000m Run (Old Yale Turn Around at Finn and Feather restaurant)
And then, AMRAP
8 Deadlifts (HAP UB but Beautifully Executed)
16 Rotational Slam Balls (20#/14#)
8 Handstand Push Ups
16/12 Russian Twists (45#)