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  • Programming: Week of July 15th - 20th, 2019

    Programming: Week of July 15 th – 20 th , 2019
    Monday, July 15 th , 2019
    Strength:
    1 Clean + 2 Front Squat 1-1-1-1-1 WOD:
    3 rounds for time of: 20 Hang Power Cleans, 95/65 lbs 20 Front Squats, 95/65 lbs 20 Push Press, 95/65 lbs Tuesday, July 16 th , 2019
    Strength
    : Split Jerk 1-1-1-1-1 WOD:
    3-min AMRAP x 5 Cycles 5 Toes-to-bars 20 Double Unders 5 Kettlebell Swings, 53/35 lbs 200m 1-Arm Farmers Carry 2 Min Rest After Each Round Wednesday, July 17 th , 2019 Strength:
    14-min EMOM Every Min on the Min, Alternate Between: 10/5 Bench Press, 115/75 lbs 5/3 Strict Pull-ups WOD:
    15-min AMRAP 3 Ring Dips 6 Alternating Pistols 9 AbMat ....

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  • Programming: Week of July 8th - 13th, 2019

    Programming: Week of July 8 th – 13 th , 2019
    Monday, July 8 th , 2019

    Strength
    : Push Jerk + Push Press + Shoulder Press: 2-2-2-2-2-2-2 WOD
    : 12 Min AMRAP Run, 400 m then in the remaining time, AMRAP of: 3 Shoulder-to-Overheads, 155/105 lbs 6 Lateral Burpee Over Bars 90 Double Unders Olympic Lifting for Monday
    Clean Pull 3-3-3 Hang Muscle Snatch 3-3-3 Tuesday, July 9 th , 2019

    Strength
    : Deadlift 3 @ 50% | 3 @ 60% | 3 @ 70% | 3 @ 75% 3 @ 80% | 3 @ 80% | 3 @ 80% WOD
    : 3 rounds, 1 min per station, of: Row Calorie Single Arm Dumbbell Overhead Lunge, 50/35 lbs Alternating Dumbbell Snatch, ....

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  • Level 1 Fitness Test at WildFire CrossFit

    Another Level 1 Fitness Test is in the books at WildFire CrossFit and we have a new group of athletes who earned their Black Band. We are so proud of everyone who came out to participate! Whether you got your Black Band, or got another step closer, you can hold your head high knowing you pushed yourself through a very difficult test. What is the Level 1 Fitness Test? This test is comprised of 8 different exercises, and a WOD, and athletes must pass with a score of 8 out of 11. Each exercise is worth 1 point and the WOD is worth 3 points. That means athletes can miss up to 3 of the exercises, OR, pass all the exercises and miss the WOD to successfully complete the test. ....

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  • Programming: Week of July 1st - 6th, 2019


    **Come Celebrate the 4th of July at WildFire CrossFit** ****Classes at 7am & 9am then,**** ********ENJOY YOUR HOLIDAY!********

    Programming: July 1 st – 6 th , 2019
    Monday, July 1 st , 2019
    Warm Up
    : 800m row Then: 2 rounds of 10 banded leg swing backs 10 banded side lunge 30 sec banded hollow hold 30 sec banded superman Strength
    : 3 Rep max Deadlift WOD:
    10 Min AMRAP 5 Shoulder-to-Overheads, 115/75 lbs 10 Deadlifts, 115/75 lbs 15 Box Jumps, 24/20 in Tuesday, July 2 nd , 2019

    Warm Up
    : 3 Min Total L-sit Hang from bar Every drop = 1 Push Up & 50m Run 30 secs each stretch
    Down Dog/Up Dog Deep Lunge ....

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  • Good form and technique will make your Split Jerk better!

    We started the week with a workout that most everyone would describe as grueling. The 4 x 300m weighted runs were no joke, and then a workout that had 50 more squats than “Karen”, PLUS 800m of running AND 100 Dumbbell Hang Cleans, tested the best athletes we have at WildFire CrossFit. Today, is a lot more strength based, and a great chance to work on form and technique. Of all the overhead lifts we do in CrossFit, you should be able to lift more weight with the Split Jerk than any other lift. If you can lift more in the other overhead lifts (Strict Press, Push Press, or Push Jerk), don’t worry, with time, practice, and above all, patience, you will be hitting ....

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  • Programming: Week of June 24th - 29th, 2019

    Programming: Week of June 24 th – 29 th , 2019

    Monday, June 24 th , 2019

    Warm Up:
    100m run > 10 Slow Med Ball Squats (hold at bottom) 100m run > 10 Slow Good Mornings (hold at bottom) 100m run > 10 Slow Samson Stretch (hold at bottom & reach overhead) 100m run > 10 med ball clusters Working running technique
    Strength:
    4 X 300m Med ball runs (100m jog into the 200m around the building rest 2 min) WOD:
    400M Run 50 Dumbbell Goblet Squats, 50/35 lbs ~~THEN: 2 rounds of: 25 Wall Balls, 20/14 lbs 25 Dumbbell Hang Cleans, 50/35 lbs ~~THEN: Rest 5 mins THEN: 400M Run 50 Dumbbell Goblet Squats, 50/35 lbs ~~THEN: 2 ....

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  • Programming: Week of June 17th - 22nd, 2019

    Programming: Week of June 17th - 22nd, 2019 Monday, June 17 th , 2019
    Warm Up
    : 400m run 4 rounds Tabata jump rope then 4 rounds ground to overhead with light plate 25/10 Strength
    : Max Set of Strict Handstand Push Ups Then: Multiply Total Strict Handstand Push Ups by .25 to get the number of Strict Handstand Push Ups you will do for 5 sets AND Multiply that number by 3 to get the total number of Kipping Handstand Push Ups you are doing for 5 sets. 5 rounds of: Strict Handstand Push-ups Kipping Handstand Push Ups WOD #1
    : 7 Min AMRAP 1 Kipping Handstand Push-up 1 Toes-to-bar 1 Back Squat, 135/95 lbs Add 1 Rep to Each Round ....

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  • Summer Swolestice: Part 1 at WildFire CrossFit



    Summer Swolestice: Part 1 at WildFire CrossFit
    If you haven’t signed up for Part 1 of the Summer Swolestice, get signed up. It’s going to be a lot of fun and an event you don’t want to miss! What it’s all about…
    First and foremost, it’s about having FUN and being able to participate in an event with people you may not always get to take class with. Ultimately, it’s about bringing the Community together and building relationships. Yes, we want people to do their best and get the best result possible. It always amazes me how an event like this will bring out the best in people. That said, if someone needs to make an ....

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  • Summer Swolestice Part 1 This Friday - Programming: Week of June 10th - 15th, 2019


    This FRIDAY, June 14 th is the 2 nd Annual Summer Swolestice Part 1 at WildFire CrossFit! The Swolestice is a 3 Part Series where we get together for some good ol’ fashion, in-house, competition, friends, family, Food & FUN! Get your partner and get ready to compete and then stick around for food & drinks to celebrate giving it your best. It’s going to be GREAT!
    Programming: June 10 th – 15 th , 2019
    Monday, June 10 th , 2019

    Warm Up
    : 2 rounds 5 Push ups on med ball, 5 Med ball lemon squeezers, 5 Med clean over the shoulder, 5 High jump over the med ball Burgner Warm up
    Strength:
    Hang Power Clean- 5-4-3-2-1 WOD:
    ....

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  • Programming: Week of June 3rd - 8th, 2019

    Programming: Week of June 3 rd – 8 th , 2019

    Monday, June 3 rd , 2019 Warm up:
    3 rounds 10 shoulder shrugs in HSP 20 single unders 10 squat and reach (bottom of the squat reach into overhead position) Bring Sally up barbell Strength:
    Thrusters 3-3-3-3-3 WOD
    : 10 Min AMRAP 6 Strict HSPU 12 Thruster 115/75 24 Unbroken Double Unders Tuesday, June 4 th , 2019 Warm up
    : 10 row strokes 15 second samson stretch each leg 10 strokes 15 sec up dog hold 15 sec down dog hold 10 strokes 15 sec free standing couch sit holding rear foot/ per leg Strength
    : Curtis P 1-1-1-1-1 WOD
    : 3 Min, AMRAP 3 Power Cleans 135/95 4 Front rack ....

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