Programming: Week of September 2nd - 7th, 2019


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Programming: Week of September 2nd – 7th, 2019

Monday, September 2nd, 2019

Celebrating 7 Years of Fitness, Family, & FUN at WildFire CrossFit

Strength: Push Press
5-5-5-5-5

WOD: “WildFire 20”
For time:
20 Cleans, 135/95 lbs
Run, 200 m
20 Push Press, 135/95 lbs
Run, 200 m
20 Burpees
Run, 200 m
20 Pull-ups
Run, 200 m
20 Toes-to-bars
Run, 200 m

Tuesday, September 3rd, 2019

Strength: Back Squat 1 Rep Max
Record your best Back Squat 1 rep max lift

WOD: Complete as many rounds as possible in 5 mins of
Run, 100 m

15 Air Squats

10 Push-ups

5 Toes-to-bars (Or Bar Muscle Ups or Ring Dips)

*You may choose between Toes to Bar, Bar Muscle Ups, & Ring Dips for the reps of 5

Olympic Lifting for Tuesday

Squat Snatch : 3 @ 60%, 3 @ 70%, 2 @ 75%, 2 @ 80%

Squat Clean : 3 @ 60%, 3 @ 70%, 2 @ 75%, 2 @ 80%

Snatch Press 6-6-6-6

Wednesday, September 4th, 2019

Core Strength: 2 rounds, 1 min per station, of:

Dragon Fly

Ab Wheel Roll Out

Parallette Pass Through

R Side Plank

L Side Plank

Lemon Squeezer, 10/10 lbs

Rest 1 min

WOD: Complete as many rounds as possible in 20 mins of

5 Handstand Push-ups

10 Kettlebell Hang Power Cleans, 53/35 lbs

10 Kettlebell Front Rack Reverse Lunges, 53/35 lbs

10 Row Calories

Endurance for Wednesday at 6:30pm

At 75% Effort, and with a 30 sec Rest between each run:
4 x 200M
3 x 300M
2 x 400M
1 x 500M

Row as many calories as possible in 5 min

Thursday, September 5th, 2019

Strength: Shoulder Press 1 Rep Max

WOD: 2 rounds, each round for time, of:

5 Push Press, 135/95 lbs

10 Chest-to-bar Pull-ups

100 Double Unders
1 Min Rest Between Rounds

Olympic Lifting for Thursday

Clean Extension : 3 @ 70%, 3 @ 80%, 3 @ 80%, 3 @ 80%

Friday, September 6th, 2019

Strength: Every 1 min for 10 mins, alternating between:

2 1 1/4 Front Squats, pick load

5 Banded Squat Jumps

WOD: For time

2 rounds of:

10 Box Jumps, 24/20 in

5 Thrusters, 95/65 lbs

-- then --

Run, 300 m

-- then --

2 rounds of:

10 Box Jumps, 24/20 in

5 Thrusters, 115/75 lbs

-- then --

Run, 300 m

-- then --

2 rounds of:

10 Box Jumps, 24/20 in

5 Thrusters, 135/95 lbs

-- then --

Run, 300 m

-- then --

2 rounds of:

10 Box Jumps, 24/20 in

5 Thrusters, 155/105 lbs

Saturday, September 7th, 2019

CrossFit Friends & Family at 9am

WOD: For time:

Run, 200 m

-- then --

4 rounds of:

20 Kettlebell Goblet Squats, 53/35 lbs

20 Kettlebell Swings, 53/35 lbs

20 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs

-- then --

Run, 200 m


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