STRENGTH: 12 minute EMOM 2 reps- 1 FRONT SQUAT+ 1 THRUSTER @ 70% 1RPM WOD:FOR TIME 21-15-9 DUMBBELL THRUSTERS 50/35 TOES-TO-BAR  

STRENGTH: Complex of 1 Power Clean & 1 Hang Squat clean 1-1-1-1-1-1 work up in percentage @ 50,60,70,80,90 percent of 1 rp max.   WOD: Pace smart but move fast! 50 Power Cleans (135m/95f) for TIME- at every 30 seconds athlete will have to do a bar over burpee.

So for the past  week, it has been programmed building up to this. Plus this is a great opportunity to get a major staple movement to work on your Olympic Lifting, with Coach Chris and  Coach Jamie in their Olympic lifting class on Tuesday nights @ 6:30 pm, and Saturdays @ 11am. Strength: 1 REP…

Friday, March 7th 2017 Strength: Deadlift 3-3-2-2 Today, we are getting after it. A few sets of Deadlift…and then on to the WOD! WOD: In 25 mins do: Run, 1 mi then in the remaining time, AMRAP of: 5 Deadlifts, 205/160 lbs 10 Pull-ups 10 Row Calories

THIS Saturday, April 8th 2017 at 10am is the Level 2 Fitness Test! Thursday, April 6th 2017 Strength: Thruster 2-2-2-2-2-2 WOD: 5 rounds for time of: 6 Thrusters, 115/75 lbs 10 Lateral Burpee (Over Barbell)s 14 Pistols (Alternating Legs)s Wall Climb, 100 m, 6/6 ft

  Wednesday, April 5th 2017 Strength: Split Jerk EMOM 2 Rep Every Min on the Mon for 12 Min WOD: For Time 30 Wall Balls, 20/14 lbs 20 Burpee (Bar Facing)s 10 Power Cleans, 155/105 lbs 5 Shoulder-to-Overheads, 155/105 lbs 10 Power Cleans, 155/105 lbs 20 Burpee (Bar Facing)s 30 Wall Balls, 20/14 lbs

This weekend at WildFire CrossFit we will have the Leve 2 Fitness Test, or, the Orange Band Test on Saturday, April 8th 2017 at 10am. In the word’s of Billy the Kid…or at least Emilio Estevez who played Billy the kid in Younguns…”That’s the test of all tests. Hell, count me in.” You must continue…

Thursday, March 30th 2017 Strength: Defecit Deadlift 5-5-5-5-5 WOD: 3 rounds, 1 min per station, of: Tire Flip Tire Sledgehammers Ball Slam Kettlebell Sumo Deadlift High-pull, 53/35 lbs Ring Push-up

Tonight at 5pm we have the FINAL Open WOD announcement of the season! If you have not had a chance to participate in the Saturday “Main Event”, I would highly recommend it. It’s events like this that define us a community. A dynamic group of athletes who make each other better by cheering, inspiring, and…

  Tuesday, March 21st 2017 Strength: Alt EMOM 14 mins: Supine Ring Rows and Strict Pull-ups Every 1 min for 14 mins, alternating between: Supine Ring Row Strict Pull-up Pick a rep scheme for both movements ranging 1,3,5,7 for pull ups.  3,5,7,10 for ring row. These are meant to be challenging so if complete parallel…

Logo_footer
© 2014 WildFire CrossFit | Made with love.. CrossFit Marketing and Website by FunnelGeek

Follow us: