in Phoenix - WildFire CrossFit

Happy last week of May!!  

Memorial Day Murph was incredible! Everyone pushed themselves through a workout that truly makes you dig deep and remember who and what you are honoring. It is even better to be able to do this alongside your fellow WildFire athletes. What an amazing community. Thank you for all being a part of it!

 

Stay tuned for June events! We have a ton of cool stuff over the summer including a Summer "Swole-stice" Series as an internal all levels competition!!

THIS Wednesday is BRING-A-FRIEND party for WildFire Boot Camp!!  6:15pm-7:30pm  It's going to be awesome. Help us help more people experience the WildFire Community and get/stay healthy!

**Reminder to schedule your FREE Sauna Session and your FREE InBody Scan if you are already a member!

Here's the fun we will be having the rest of the week in class! SEE YOU THERE!

 

Programming Week of May 29- June 1st

 

Tuesday

Warm Up: Row 250
Line Drills

Strength: Weighted Step Ups

2-2-2-2-2-2 (that’s 2 each leg)

WOD:

3 Rounds for Time

200m Single Arm Dumbbell Farmer’s Carry (100 on one arm and 100 on the other) 50/35
20 Alt DB Snatches 50/35
10 OH Single Arm Walking Lunges Right 50/35
10 OH Single Arm Walking Lunges Left 50/35

 

Wednesday

Warm Up: 400m Run

with the barbell:
10 Strict Presses
10 Good Mornings
10 Front Squats
2x

Then:
2 rounds of
30 sec Plank Hold
20 Lemon Squeezers
15 straight legged sit ups
10 Plank Balance
5 superman

Strength: Push Jerk 3-3-3-3-3

WOD:

21-18-15-12-9-6-3 reps, for time of:

Sumo Deadlift High Pull, 75 lbs

Push Jerk, 75 lbs

 

Thursday

Warm Up: 3 min Jump Rope
then
2 rounds of 20 Double Unders & 5 strict 6 point burpees

Burgener Clean Warm Up

Strength:

WOD:  7 min to find your 1 Rep Max Power Clean

Then into Every 1 min for 10 mins: Power Clean

1 Power Clean, 70% 1RM

WOD:

Complete as many rounds as possible in 17 mins of:

20 Double Unders

5 Clean Grip Deadlifts, 70% 1RM

5 Lateral Burpee Over Barbells

20 Box Jump Overs

 

Friday

Warm Up: Row/Run 300m
5 toes to bar (work on swing)
10 Squats with a 3 sec pause at the bottom (work on speed out of the bottom)
20 sec Handstand Hold

2 rounds including the Run/Row (be sure to do 1 of each)

Strength: Back Squat

2-2-2-2-2

WOD:

3 cycles of
2 min AMREP

20 sit ups
20 Wall Balls 20/14 10’/9’
Max Calories on the Rower with remaining time

Rest 2 min

Score is total calories for each round

 

 

 




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