Summer is here and at WildFire CrossFit, we have all kinds of great stuff to keep you on track with your fitness and nutrition goals.

The Summer Swolstice is coming!

This is an in-house competition designed to be fun and bring this incredible Community closer together.

Each month we are going to focus on a different type of event:

Friday, June 15th will be for Partners
Friday, July 13th will be for Individuals

Friday, August 10th will be Teams

In addition to the workouts, we are going to be supplying food and drinks to keep the fun going once the WOD is complete.

So, stay tuned for more info and start finding a partner for the first event. You won’t want to miss out on this one!!

 

Programming Week of June 4-8

Monday, June 4th 2018

Warm Up:

3 rounds of

Row 250

10 V-ups

10 Jumping squats

Handstand practice:

Handstand Hold 30 sec

Wall Walk

Handstand Push Up

Power Clean Movement Prep

3 Jump Shrugs

3 Hang High Pulls

3 Hang Muscle Cleans                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

Strength: Alt EMOM 14 Min                                                                                                                   

3-5 Handstand Pushups (Strict)

1-3 Hang Power Clean (1-80% of 1RM | 3 - 60% of 1RM)

WOD:

5 Rounds For Time

3 Hang Power Cleans 135/95

3 Jerks (Push or Split) 135/95

3 Strict Handstand Push Ups
(scale is off a box with “L” position, then dumbbells and strict press)

Tuesday, June 5th 2018

Warm Up: 400m Run

Then

:30 Seconds each 2 rounds through

Jumping Jacks

Donkey Kicks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Banded Walks

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Strength: 1 1/4 Front Squat
3-3-3-3-3

WOD: 10-8-6-4-2 reps, for time of:

Thruster, 135/95 lbs

Toes-to-bar

Wednesday, June 6th 2018
 W
arm Up: 200m Run

Line Drills

Strength/Skill: Max Height Box Jump

WOD: For Time
Run, 800 m

40 Wall Ball Sit-ups, 20/14 lbs

Run, 600 m

30 Burpee Box Jump Overs, 24/20 in

Run, 400 m

20 Ring Dips

Run, 200 m

10 Wall Balls, 20/14 lbs

Thursday, June 7th 2018

Warm Up: 3 rounds

1 min Jump Rope

10 Push Ups to Down Dog

10 Jumping Pull ups

10 Deep Lunges

Strength:

“Lynne”

5 rounds for max reps of:

max rep Bench Press, 1x bodyweight

max rep Pull-ups                                                                                                                                                                                                                                                                                                         

WOD: 100 Double Unders for Time

Friday, June 8th 2018

Warm Up: Partner warm up
Row 2000m row -break up anyway you want, Partner holds in a Plank or a squat

10 PVC Pass Throughs

10 Warrior Squats

10 PVC Overhead Squats
Strength: Snatch Grip Deadlift
3-3-3-3-3

WOD: For time:

3 rounds of:

5 Bar Muscle-ups

5 Snatches, 155/105 lbs

-- then --

3 rounds of:

15 Deadlifts, 155/105 lbs

30 Squats

-- then --

3 rounds of:

5 Bar Muscle-ups

5 Cleans, 155/105 lbs




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