Your Week of Workouts (011524)

Candace and Johnsie went for a little run this morning in some really cold temperatures. You two are awesome! #HalfMarathon

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 011524 - Workout in Office Area in AM Classes or maybe all day

WU: 

10 - 20 - 30 Cal Row 

[8 - 16 - 24 Cal Row]

4 Strict Pull Ups 

8 Jumping Squats

6 Stepbacks to Stretch 

The Fun: Mini Mets — Room Based Training 

For Time

3x Each then 2x Each Workout then 1x Each Workout 

PT Room

6 Burpee Box Jumps 

9 Jumping Pull Ups 

WU Room 

9 Cal Row 

12 Plate Squat Hops 

Lobby 

12 Scissor Kicks   

15 Plank Jacks 

Tuesday 011624 - Workout in Office Area maybe all day 

WU: 3x

12/9 Cal Row 

9 Step Overs 

3 Kb Deadlifts 

+ 6 Eye Lvl Swings 

15 Lemon Squeezers 

Midline: 4x 

:10 Elbow

Up to 

:15 Push Up

Down to 

:20 Elbow

Second Round, Start w/ Push Up

Put knee or knees down if you’re not going to make it, try to stay up as much as possible even if it’s not perfect 

The Fun: 20:00 AMRAP 

Kb Swings & Step Ups 

10-9-8-7-6-5-6-7-8-9-10-9-8-7-6-5-6-7-8-9-10

Single Leg Step Ups p Leg 

10 Eye Lvl Kb Swings (53#/35#)

E4M: 30 Sit Ups 

OR Partner Workout 

24:00 AMRAP

P1: 1x

24 Shoulder Taps 

24 Sit Ups 

P2: AMRAP

8 Step Ups p Leg 

12 Eye Lvl Swings 

Wednesday 011724 - Back on the Floor After Warm Up 

WU: 3x

10/7 Cal Row  

10 Air Squats 

10/8 Push Ups w/ 1 Tap (10 if Using Knees) 

5/4 Strict Pull Ups 

5 Easy Box Jumps 

The Fun: For Time 

10-9-8-7-6-5-4-3-2-1

Handstand Push Ups*

Tall Box Jumps 

*1 Wall Climb + the remainder as UB Push Ups (Start with the highest achievable level and immediately transition to the next level when you run out)

** If doing strict, non-full range of motion HSPU, use the Scale every other round in order to achieve full range of motion at least half of the time. 

The Work: 3x (up to 5x if they would like)

Max Rep Seated Arnold Press (10-20 Reps)

OH Carry to the Wall & Back (45#/25#)

Max Rep Wide Grip Barbell Curl (15-20 Reps)

Gun Walk to the Wall & Back

*Teams of 2. Player 1 does the shoulder press and carry, then player 2 follows. The player 1 does the curls and carry, then player 2 follows. 

Thursday 011824

WU: 

150 Jump Rope

And then, 3x

Gate Run 

10 Alt Db Snatch 

10 Push Ups w/ 1 Tap 

3 Slow Motion Ring Rows*

+ 7 Regular Ring Rows 

*3 Count Up/2 Count Squeeze/3 Count Lower 

The Fun: 25:00 Steady Eddie 

100 Single Unders 

10 BB Bench Press 

20 Alt DB Snatch 

400m Run 

Friday 011924

WU: 3x w/ Mini Band 

10/8 Cal Row 

And then, 

   5-4-3-2-1

   Banded Squats 

   Side Steps Down & Back 

Strength: 5 RM Back Squat (25:00 including warm up)

EB10 - LW7 & 5 - MW 5 & 3] 

Use 3s to get to your goal area

Plan on 2 honest attempts at a 5 RM 

The Fun: 3 RFT 

15 - 12 - 9

SDHP (70#/53#)

6 Quad Goblet Squat 

And then, 

6 Length Shuttle Run (touch the ground at each turn)

Rest 2:00 

Saturday 012024

Classes meet at 8am & 9:30am w/ Ben 

The Fun: For Time 

50 Cal Row 

30 Shoulder to Overhead (135#/85#)

10 Muscle Ups or 20 Chest to Bar