CONGRATULATIONS to Troop 27 of the WildFire Boot Camp Phoenix for showing us what “Stronger Together” really means! We look forward to seeing some of you in class this week as you begin your next phase of your fitness journey, for others, we look forward to seeing you in Troop 28!

We have another awesome week planned for you at WildFire CrossFit, so get in and give it your best as often as possible!

 

This Saturday, April 21st at 11:15am, we have the Olympic Lifting 101 at WildFire CrossFit. This is a great opportunity to work on your form and technique for the Clean & Jerk and the Snatch. It’s also a pre-requisite for attending our Olympic Lifting classes.

Also, the nest installment of the WildFire Boot Camp Phoenix begins on Saturday, April 28th. If you know anyone who is ready to begin their fitness journey, this is a GREAT opportunity for them to get in gear with the best Community available.

 

Stay tuned to the WildFire Boot Camp Phoenix Facebook page for more details and updates 😊

This week at WildFire CrossFit…
 

Monday, April 16th, 2018

Warm Up:
250m Row
100/50 singles (RX/Scaled) 
10 PVC Thrusters
10 Good Mornings

Stretch/Mobility
250m Row
50/25 double Unders (RX/Scaled)
10 PVC Thrusters
10 Good Mornings

Strength: Deadlift
3-3-3-3-3

WOD:15min AMRAP
60 Double Unders
30 Wall Balls
15 Deadlifts 245/165

Tuesday, April 17th, 2018

Warm Up:
400m Run
Squat Therapy-
30 sec squat hold
10 OH Squats
10 PVC Pull overs
2x

Snatch Barbell Warm Up
5 down & Up
5 elbows high and outside
5 hang power snatch
5 OH squats
5 Hang squat Snatch
5 Power Snatch

Strength: Power Snatch + Hang Squat Snatch + Overhead Squat
1-1-1-1-1

WOD
3 rounds for time of:
Run, 400 m
15 Squat Snatches, 75 lbs
9 Handstand Push Ups

Wednesday, April 18th, 2018

Warm up:
Partner Warm Up:
1 partner runs 100m while the other does 
Lunges, sit ups, Ring rows

Barbell warm up:
5 cleans
5 Front Squats
5 Push Press
5 Push Jerk

Strength: 5 rounds for max reps of:
In 30 sec complete
5 Push Jerks, 155/105 lbs
Max rep Air Squats
Rest 1 min
5 Push Jerks, 155/105 lbs
max rep push ups
1 min rest

WOD: Open 13.4
7min AMRAP
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars
18 Clean & Jerks, 135/95 lbs
18 Toes To Bars

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Thursday, April 19th, 2018

Warm Up:
Line Drills & Agility Ladder

Strength: 4 sets of 
100m Sled pull & 100m run
Rest as needed in between

WOD: For time
Row, 1000 m
50 Sit-ups
Farmer Carry, 70/53 lbs, 200 m
50 Sit-ups
Farmer Carry, 70/53 lbs, 200 m
50 Sit-ups
Farmer Carry, 70/53 lbs, 200 m

Friday, April 20th, 2018

Warm Up:
200m Run
3 Brains (1 burpee with 2 push ups and 2 squats)
10 Mountain Climbers
3x

Strength: Back Squat
2-2-2-2-2-2

WOD:4 min AMRAP
4 Front Rack Lunges
6 Bar over burpees
8 Pull Ups
3 cycles

 




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