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12/11/17-12/16/17

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Monday
Strength
4×8 Romanian Deadlift

WOD
10 RFT
10 Hang Power Cleans 75/55
5 Strict Pull Ups

Tuesday
Strength
6×3 Split Jerks

WOD
AMRAP 7
1-2-3-4…..
DB Snatch Each Arm 70/50
Lateral Burpee Over DB

Wednesday
Skill
Axel Bar Clean

WOD
EMOM 10
E: 8 Deadlifts 275/200
O: 10 Ring Dips

Thursday
800m Run
30 Front Squats 155/105
15 Box Jumps
400m Run
20 Front Squats
10 Box Jumps
400m Run
10 Front Squats
5 Box Jumps
800m Run

Friday
Wide Grip Bench Press
4-4-4-4-4-4
Weighted Pull Up
2-2-2-2-2-2

Saturday
STRONGMAN SATURDAY

12/4/17-12/9/17

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Monday Mashup
Team Edition
Part 1 – 17 Min Cap
150 WB Shots
-THEN-
10-8-6-4-2 (ea athlete alt rds)
Deadlift 225/155
Burpees
-THEN-
Part 2
AMRAP 4
Max Push Press 135/95

 

Tuesday
Strength
5-4-3-2-1
Power Clean
Strict Pull Up

WOD
3 RFT
20 DB Clean & Jerk 50/35
20 Box Jump Overs 24/20

Wednesday
Back Squat 4RM
20 Min

Close Grip Bench Press 2RM
20 Min

 

Thursday
WOD
21-15-9
Hang Power Snatch 115/75
Toes-2-Bar

Strength
Every 2 Min – 5 Rounds
10 Wtd Dips

Friday
Teams of 2 For Time
30 Power Cleans 135/95
400m Partner Run
20 Power Cleans 155/105
400m Partner Run
10 Power Cleans 185/135
400m Partner
*Both Partners will perform 30-20-10 of each set of cleans.
*They may switch as needed until their reps are completed

 

Saturday
OPEN GYM

11/27/17-12/2/17

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Monday
WOD
Teams of 2
For Time
3 ALT RDS EA
4-3-2-1
Power Clean M|185-135-95 W|135-95-65
Lateral Bar Burpees
*yes you will be changing plates mid-wod*

 

Tuesday
Skill
Axel Bar Deadlift

WOD
AMRAP 17
8 KB Thrusters EA Arm 53/35
Max UB C-2-B Pull Ups
Run 400m

Wednesday
Strongman WOD
3 ROUNDS
2min @ EA Station
Stone-2-Shoulder
Sled Drag + Row
Axel Bar Deadlift
DB Clean & Jerk
-Rest 2 Min After All Implements Completed-

 

Thursday
WOD
3RDS
50 Double Unders
50 Situps
-THEN-
3RDS
50 Double Unders
25 Dynamic Push Ups

Strength
4×8 Floor Press

Friday
Front Squat
8-8-8-8
Hang Snatch
4-4-4-4
Deadlift
2-2-2-2

Saturday

OPEN GYM
Come work on a lift/skill or hit a WOD you missed this week. 

11/20/17-11/25/17

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Monday
WOD
5 RFT
50 Double Unders
30 KB Swings 53/35
10 Pull Ups

Strength
Find 3RM WTD Push Up

Tuesday
Strength
10 Min
Find 3RM Hang Power Clean

WOD
3 Rounds
1 min Deadlift 185/130
2 min Hang Power Cleans
1 min Lateral Burpees Over Bar
-Rest 2 Min After Each Round-

Wednesday 
Strength
3 RDS
Every 2 Min
8 Front Squats
*Clean From Floor

WOD
15 Min
400m Cash in
AMRAP w/remaining time
10 ALT DB Snatches 50/35
10 Box Jump 30/24

Cashout
400m Run W/DB
*Everytime you put the DB down 8 burpees

Thursday
GYM CLOSED

Friday
Teams of Two – For Time

200m Run
100 Double Unders or 200 singles
200m Run
50 Snatches 135/95
200m Run
100 Wall Balls
200m Run
50 Burpees

– Teams will run 200m together
– Each team may break up reps anyway they want
– Scaling options will be available

11/13/17-11/18/17

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Monday
WOD
3 RDS
AMRAP3
12 Hang Power Cleans 135/95
9 Burpee Box Jump Overs 24/20
-Rest 3 Min After Each Round-

Strength
3×10 DB Bench Press

Tuesday
Strength
Back Squat
5×3

WOD
9-15-21
Thrusters 95/65
Ring Dip

Wednesday
Strength
15 Min
Max Complex
1 Strict Press + 2 Push Press + 1 Push Jerk

WOD
EMOM10
E:100m Sled Pull
O:5 Hang Power Snatches 155/105

Thursday

 

Friday
Find 5RM Front Squat

 

Saturday
SPECTRA WARS

8AM SHARP

Bring Your Crew

10/30/17-11/4/17

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Monday
WOD
4 Rounds
4 Min
Run 400m
Max Power Snatches 155/105
Rest 1 Min

Strength
4×8 Single Arm DB Military Press

Tuesday
Strength
E4M
Front Squat 3×6

WOD
5 RFT
40 Double Unders
20 Russian KB Swings
10 Strict C-2-B Pull Ups

Wednesday
Strength
5×3 Snatch High Pulls

WOD
For Time AND Load
Teams of 2
Run 800m
30 Power Cleans* 135/95
Run 400m
20 Power Cleans
Run 200m
100 Power

*Athletes will increase their load each round
*Athletes also will switch after 2 cleans

 

Thursday
WOD
EMOM18
Min 1: 30s Stone-2-Shoulder
Min 2: 30s Toes-2-Bar
Min 3: 30s WB Shots

Strength
3×8 Weighted Box Dips

Friday
WOD
AMRAP 12
6 Burpee Box Jumps
8 Renegade Rows
10 DB Push Press

Midline
3×10 Hanging L-Raise
3×40 Russian Twist
3xMax Effort Plank

 

SATURDAY
GYM CLOSED
REPORT TO BLACK WOLF CROSSFIT FOR BATTLE BUDDY

10/23/17-10/28/17

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Monday
Think Pink WOD
Annie
10 Min Cap
50-40-30-20-10
Double Unders
Situps
-Rest 3 Min-
THEN TEAMS OF 2
60 Clean & Jerks 135/95
(10 Min Cap)
-Rest 2 Min-
TEAMS OF 2
3 Attempts To Find 5RM Front Squat
(Must Clean from Floor)

 

Tuesday
WOD
For Time
21-15-9
Deadlift 225/155
Toes-2-Bar

Strength
5-4-3-2-1
Floor Press

Wednesday
Strength Skill
Complex
4 x[3 Drop Snatches + 3 Sots Press]

WOD
Part 1
10 Round Tabata Sprints 30yds
-2 Min Rest-
Part 2
10 Round Tabata Sled Sprints 30yds 45/25

Thursday

WOD
“Ultra Instinct”
For Time
25 Pull Ups
50 Burpees
75 WB Shots
50 H.R. Push Ups
25 Strict Pull Ups

Friday
WOD
AMRAP 10
4 Hang Power Clean 135/95
5 Burpee Box Jump Overs 24/20
30 Double Unders

Strength
3×5 Stone-2-Shoulder

 

Saturday

OPEN GYM
Come do strength/skill work or make up a missed WOD

OPTIONAL WOD

Helen vs D.T.

10/16/17-10/21/17

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Monday
Strength
15 Min Find 1RM Front Squat

WOD
3RFT
50 Double Unders
25 Thrusters 75/55
15 Ring Dips

Tuesday
Strength
E3M
A1)3×8 Neutral Grip DB Bench Press
A2)3x Max Wtd Push Ups 45/25

WOD
4 Rounds
AMRAP3
3 Hang Power Cleans 185/130
4 Bar Facing Burpees
Rest 1 Min

 

Wednesday
WOD
Teams of 2
3 RFT
Run 600m
20 Deadlifts 315/225 [Scaled: 185/130]
30 Lateral Box Jump Overs 24/20

 

Thursday
Strength
Pendlay Rows
3×10

WOD
EMOM 16
E: Max C-2-B Pull Ups|45s
O: Max KB Swings|45s

Vanity
A)100 Wide Grip Bench Press (No greater than 95#)

B1)5×20 Tricep Band Pull Down
B2)5×10 Rev Grip Band Single Arm Pull Down

C)3×15 DB Flyes

Midline
4×25 Contralateral Deadbugs
4×25 Side Medball Toss ea Side

Friday

WOD
12 Min
1-2-3-4-5-6-7…
Hang Squat Snatch 75/55
Hand Stand Push Up
Run 100m

Strength
Farmer Carry 400m 100+/70+

 

Saturday
FREE COMMUNITY WORKOUT
Complete Waiver Here

10/9/17-10/14/17

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Monday
WOD
AMRAP12
30 Double Unders
12 OH Squats 75/55

Strength
2-2-2-2-2
Wtd Pull Ups

Tuesday
Strength
5×3 High Hang Clean

WOD
Team Chipper
For Time
50 Deadlifts 225/160
40 Handstand Push Ups
30 Deadlifts
20 Hand Stand Push Ups

Wednesday
AMRAP 18
Run 400m
10 DB Snatches ea ARM 50/35
Max Unbroken Knees-2-Elbow

Thursday
For Time
21-15-9
Thrusters 95/65
Lateral Burpees Over Bar
-Then-
100 Double Unders

Friday
10 RFT
5 Push Jerks 115/75
5 Hang Power Cleans

10/2/17-10/7/17

By: 0

Monday
Strength
20 Min
Work Up To Heavy Complex
1 Power Clean | 1 Hang Power Clean | 1 Split Jerk

WOD
AMRAP 7
2-4-6-8…
Thrusters 115/75
Toes-2-Bar

Tuesday
Burpee Mania
60-50-40-30-20-10
Double Unders
Burpees*
*Alt rounds with regular burpees and plate burpees

Wednesday
Strength
(20 Min)
Back Squat
5-5-5-5-5
(20 Min)
Bench Press
3-3-3-3-3

Vanity
GS1
4 Rounds
A1)Heavy Sled Drag 20yd
A2)10 Deadlifts
A3)10 Box Jumps

GS2
4 Rounds
B1)12 Alt DB Front Raises
B2)12 DB Military Press
B3)12 Banded Rear Delt Flyes

MIDLINE
5 Rounds
10 Lateral Medball Toss ea side
20 Medball Mountain Climbers
*NO REST*

Thursday
WOD
For Time
Team Chipper
8x200m Relay
50 Pull Ups
50 Power Cleans 135/95
50 Partner Push Ups
50 Push press
Team 800m Run (together)

Friday
Strength
20 Min
Find Heavy 1 Rep Deadlift

WOD
For Time
20-15-10-5
Ring Dips
4-3-2-1
Deadlift 405/285

Saturday
WOD
Team Nate
(Teams Of Two*)
AMRAP 20
2 Muscle Ups
4 Handstand Pushups
8 KB Swings 70/53
*Partners will switch after each movement and complete as many rounds as possible