Programming: Week of November 25th - 30th, 2019


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  This Thursday, November 28th, 2019 is Thanksgiving and what better way to start off a day full of Family, Friends, Food, & Fun with the Turkey Day Adventure at WildFire CrossFit!

8am - 5K Run/Hike/Ruck


That's right. You want to run and go for a new PR? GO FOR IT!
You want a nice leisurely hike around WildFire Mountain? GREAT!
Show up, have fun, and start your Turkey Day RIGHT!

9am - Community WOD

This WOD is for everyone. Kids, Grandparents, and everyone in between can come out and have some FUN!
So, bring your family, bring your friends, and get ready for a NEW TWIST on the traditional Turkey Day WOD at WildFire CrossFit!


Programming: Week of November 25th – 30th, 2019
 

Monday, November 25th, 2019

Strength:
Power Snatch + Hang Squat Snatch + Overhead Squat
1-1-1-1-1


WOD:
5 rounds for time of:

30 Wall Balls, 20/14 lbs

30 Kettlebell Swings, 24/16 kg

Tuesday, November 26th, 2019

Strength: Bear Complex 3-3-3-3-3

WOD: 1 rounds, 1 min per station, of:

Power Clean, 115/75 lbs

Front Squat, 115/75 lbs

Push Press, 115/75 lbs

Back Squat, 115/75 lbs

Behind-the-Neck Push Press, 115/75 lbs

Lateral Burpee Over Bar

 

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Wednesday, November 27th, 2019

Strength: Every 3 mins for 18 mins do:

Row, 100 m

5 Box Jumps, 30/24 in

5 Feet Elevated Ring Rows

Sprint + Explosive + Quality

Make that row a good sprint

Explosive vertical drive on the box jump- challenge yourself- scaling up is accepted

Ring rows! with your feet elevated creates a deficit for a better pull to the chest- work false grip as your pull to your mid-line of your chest.

WOD
: In 3 mins, for max reps of:

Row, 250 m

15 Box Jump Overs, 24/20 in

max reps in remaining time Ring Dips

Rest 1 min

-- then --

In 3 mins, for max reps of:

Run, 200 m

15 Ring Rows

max reps in remaining time Box Jump Overs, 24/20 in

Rest 1 min

-- then --

In 2 mins, for max reps of:

15 Box Jump Overs, 24/20 in

15 Ring Dips

max reps in remaining time Row Calories

Rest 1 min

-- then --

In 2 mins, for max reps of:

15 Ring Rows

15 Box Jump Overs

max reps in remaining time 10 Meter Shuttle Runs

Endurance For Wednesday (6:30pm Class or on your own)

For 5 cycles:

AMRAP in 3 mins of:

10 Deadlifts, 95/65 lbs

8 AbMat Sit-ups

6 Pull-ups

Thursday, November 28th, 2019




8am – 5K Run/Hike/Ruck

9am – Community WOD



Friday, November 29th,  2019



CrossFit Class at 9am


Strength: Front Rack Alternating Reverse Lunge 4-4-4-4-4

WOD: Complete as many rounds as possible in 16 mins of:

20 Single Dumbbell Front Rack Walking Lunges, 50/35 lbs

20 Double Unders

10 Pull-ups

Saturday, November 30th, 2019

9am Friends & Family Class
Dirty Thirty

For time:

30 Box Jumps, 24/20 in

30 Jumping Pull-ups

30 Kettlebell Swings, 35/26 lbs

30 Lunges

30 Knees-to-elbows

30 Push Press, 45/33 lbs

30 Back Extensions

30 Wall Balls, 20/14 lbs

30 Burpees

30 Double UndersRun, 200 m

Saturday Class Schedule
7am Endurance
8am CrossFit Kids
9am CrossFit Friends & Family
10am THROWDOWN
11:15am Olympic Lifting

Sunday Schedule
9:30am CrossFit
10:45am Mobility & Recovery
Open Gym Until 12:30pm


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