Kids CrossFit  in Phoenix - WildFire CrossFit RSS Feed

  • Change of Plans - Thursday at WildFire

    It’s the last week of The Open and tonight at 5pm, Dave Castro will give the final announcement . In a unique, and not unprescedented, twist, WE get to vote on the workout! That’s right, between 3pm and 5pm, we will have the opportunity to vote on Facebook for which workout we want to see in the last week of The 2018 Reebok CrossFit Games Open . Are Thrusters a given? Will we see any exercises repeated? Will the WODs be unique or repeats from previous years? I can’t wait to find out!! In 2016 (I think) at the CrossFit Games, we had the opportunity to vote on which workout we wanted to see. The choice was between Heavy DT or Double DT. ....

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  • Programming for Week of March 19th - 23rd

    Monday, March 19 th 2018
    Warm Up:
    200m run 10 Lunges 5 Down Dog/Up Dog 10 Split Jerk footwork drills 5 Good Mornings 5 of each weighted (5# or less in each hand) forward raises side raises circles forward and back 1-2x Strength
    : Split Jerk 3-3-3-3-3 Chin Up (Strict)s : 5x5 WOD
    : Individual 5 rounds for time of: Row, 250 m 15 Wall Balls, 20/14 lbs Partner: 10 rounds for time of: Row, 250 m 15 Wall Balls, 20/14 lbs Teams of 3 15 rounds for time of: Row, 250 m 15 Wall Balls, 20/14 lbs Tuesday, March 20 th 2018
    Warm Up:
    400m Run Line Drills Heel toe walks Heel ....

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  • Open WOD 18.4 - Strategy - Rx or Scaled

    The 4 th week of The Open has brought us Deadlifts, Handstand Pushups, and Handstand Walks for the Rx, and Deadlifts, Pushups. and Bear Crawl for the Scales division. This workout is sponsored by our friends, Dr. Chris Bonin and Don Wong at Total Lifestyle Chiropractic. There is definitely a strategy to this workout. It’s all about pacing and taking organized rest at specific intervals. For the Deadlifts
    Think about what your 1 Rep Max is. Now, compare that to the weight you are lifting in 18.4. Even if you could do your first set unbroken, what is that going to do to you, physically, for the rest of the workout. Taking short, 1-2 sec breaks every 3-5 reps ....

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  • Get your Goat Today at WildFire - 18.4 Open WOD

    As athletes, we all have strengths and weaknesses. Some exercises feel better than others and we are always going to gravitate towards the things we enjoy the most. It’s also important as athletes to be able to objectively recognize our weaknesses and find time to practice them. In CrossFit, there is even a term for this (surprise, surprise), so today, you are going to Get your Goat. Since this phrase refers to something that annoys you or makes you angry, it applies will to practicing exercises that you are not necessarily good at. So today, you are going to get the opportunity to work on exercises that challenge you, and we and we are going to help you ....

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  • Open Announcement 18.4 - Open Recap - Thursday at WildFire

    It’s almost here, the announcement of CrossFit Open WOD 18.4. Before we get into that, let’s look back at what we have gotten to do so far: 18.1 was a grueling 20 min AMRAP with Toes to Bar (gymnastics), Dumbbell Hang Clean & Jerks (Weightlifting), and a Calorie Row (Endurance). 18.2 & 18.2A was another Dumbbell movement with 55 Dumbbell Squats and 55 Burpees, and if you completed it in under 12 min, you had the remaining time to complete a 1 Rep Max Clean & Jerk. 18.3 was the separator. An opportunity for CrossFit Athletes to test themselves in ways they never have before. Double Unders mixed with Overhead Swuats, Ring & Bar Muscle Ups, ....

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  • Monday Workout - Getting Under the Bar

    Today we are going to be working on speed under the bar with the Snatch Balance. Getting under weight is all about confidence and technique. This exercise will help you get comfortable getting under the weight. Then, in the workout, we have Deadlifts, Handstand Push Ups & a Run. This workout is set up to be fairly Go-Go-GO! Just be sure to keep good form and technique on those Deadlits & challenge yourself on the Handstand Push Ups.
    Monday, March 12 th 2018
    Warm Up
    : 200 m run 10 Good Mornings/PVC Deadlifts/weighted DL 10 OH Squats with PVC/with the bar/with weight 10 PVC Pass throughs/ around the worlds/ Combo 30 Sec Handstand Hold/5 ....

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  • Thursday at WildFire - Open 18.3 Tonight at 6pm

    Tonight at 6pm will be The Open announcement for 18.3. There’s lots of opinions on what Dave Castro is going to pull out of his bag of tricks. Whatever it is, we’ll be ready for it! We will be following the same method as last week for signing up where you will be able to pick your heat. We will post the link on the WildFire Athlete page as well as on the website by Friday morning. Thursday at WildFire… Thursday, March 8 th 2018
    Warm up
    : 400m run Line Drills: Deep Lunge Burpee broad jump high knees butt kickers straight leg kick mule kick side shuffle over under fence Strength
    : Front Squat 3-3-3-3-3 WOD
    : For ....

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  • Wednesday Workout - "Air Force" Style

    Wednesday, March 7 th , 2018
    Warm up
    1 minute jump rope - 1 Min 3-sec Push Ups 1 Min Side to Side Lunge Partner Rack stretch
    Push press + Push Jerk 5-5-5-5-5
    (push press into push jerk = 1 rep) WOD
    : Airforce Style Every minute athletes must perform 20 double Unders / Scaled either penguin or lateral jumps over bar.
    20 reps of each- RX Weight – 95/65- Scaled – 75/45
    Push Press - Sumo Deadlift High pull – Push Jerk – Power clean

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  • Tuesday Workout

    I get it, you are doing the Open and you are sore, and Monday's workout was a doozy. Today is a great workout and a great day to get in and keep moving. Getting the body moving is a great way to reduce the soreness and inflamation, and will feel better once you get those sore muscles moving. So get into WildFire CrossFit for a great workout and a lot of FUN!
    Tuesday, March 6 th 2018
    Warm up
    -500m row Then, 2 Rounds Of 10 Opposite Pointers 10 Straight Leg Sit Ups 10 Pull Up Progression Muscle Up Drills & Transitions Strength
    : Manmakers 3-3-3-3-3-3 Pull Ups or Muslce Ups: 3-5-or-7 for 5 sets WOD
    : 9 Min AMRAP 3 Snatch 135/95 6 Box Jump ....

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  • SIGN UP for your OPEN heats!!

    Okay guys! We have been working on the best way to get you signed up for the Open. You now have the opportunity to sign up for your heat! This will be on a first come first serve basis. So, the faster you click on the link below, the faster you get to choose your time and also select if you need a judge or not. Don't worry, it will all work out. Very easy to follow once you are on the main screen. YOU MUST FOLLOW THE INSTRUCTIONS IN YOUR EMAIL IN ORDER FOR YOUR TIME TO BE CONFIRMED. We do the best we can to accommodate your requests, but please understand there are 90 of us doing these WODs on those given days. Pick your time wisely. This is the first time we are using this link so ....

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