Let the Countdown commence!

 

With less than two weeks till the CrossFit Games Open starts, things are heating up at Wildfire CrossFit!

With Teams building up, the in-house competition will be fierce!

Each team right now has roughly 21 athletes, with all ranges of skills and talent. Joining a team might be the easiest part.

The CrossFit Open is a fine test of your abilities against others in the gym, across the world, and, most importantly…YOURSELF!!

 

As the years go and experience is built you will challenge yourself to new obstacles that possible, a year ago, you didn't think was possible!

 

The best part is that your team will be cheering you on the whole way!

 

We have a lot of great workouts planned between now and the open including several skills you will get to work on.

 

So get into WildFire CrossFit and get signed up for Open so that you can participate in all the FUN!!

 

 

Tuesday, February 13th 2018

 

Warm Up: 400 m Run

10 sec each side Calf stretch

10 Deep Lunge

20 push ups to 5 sec top of push up plank hold each rep

3 sets of 5 wall balls increasing weight and/or height each set

3 min Double Under Practice

*If you have Double Unders, do 3 sets max effort

 

Strength: Bench Press & DB Bent Over Row alternating sets

Bench Press 5-5-5-5-5

DB Bent Over Row 5-5-5-5-5

WOD: Tabata

Cal Row

Double Unders

Wall Balls

 

Wednesday, February 14th 2018

Warm Up: 30 sec of each

Jumping Jacks

Mountain Climbers

Lateral Jumps

Squats

Burpees

Flutter Kicks

2x

 

Barbell Warm Up:

5 Sumo Deadlift High Pull

5 Clean Deadlift to top of the knees

5 top of the knees to hips (power position) *focus on the torso moving over the hips

5 Down & Up hips and shoulder shrug

5 Elbows High & outside

5 Power Cleans

5 Front Squats

5 Push Press

5 Push Jerk

2x

 

WOD: For Time

21-15-9

Power Cleans 135/95

Pull Ups

15-12-9

Push Jerk

Chest to Bar Pull Ups

12-9-6

Sumo Deadlift High Pull

Bar Muscle Up

 

Thursday, February 15th 2018

Warm up:

Rowing Drills

Strength: Deficit Deadlifts

5-5-5-5-5

WOD:

12 min AMRAP

300m Run

20 Box Jump Overs

10 Hand release push-up

 

Friday, February 16th 2018

Warm Up:

3 min Jump Rope

Mobility: Stretch, calves, hips, quads, hamstrings, no more than 30 sec each

 

5 Strict Toes 2 Bar

2 Shuttle runs

5 Kip swings

2 Shuttle Runs

5 Knees to elbows

2 Shuttle Runs

5 kipping toes 2 bar

2 Shuttle Runs

 

Strength:

Front Squat 5-5-5-5-5

 

WOD: 4 Rounds For Time

15 Cal Row

10 Toes 2 Bar

15 Dumbbell Front Squats

20 Double Unders




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