Programming: Week of December 9th - 14th, 2019


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This Saturday, December 14th is the WildFire Holiday Party & White Elephant Gift Exchange at WildFire CrossFit!

Join us for Games, Music, Presents, Sports, and a whole lotta FUN with your WildFire Family.

Pot Luck – Bring something small to share with everyone. We will be supplying the main course.

Friends & Family welcome to attend, just have them bring a gift if they want to participate in the White Elephant Exchange!

Programming: Week of December 9th – 14th, 2019

 

Monday, December 9th, 2019

Strength:
Cluster 1-1-1-1-1

WOD:
CrossFit Games Open 17.5 (Rx Men & Women)

10 rounds for time of:

9 Thrusters, 95/65 lbs

35 Double Unders
Time cap: 40 mins

WOD: CrossFit Games Open 17.5 (Scaled Men & Women)

10 rounds for time of:

9 Thrusters, 65/45 lbs

35 Single Unders
Time cap: 40 mins

Tuesday, December 10th, 2019

Strength:
Bench Press 5-5-5-5-5

Dumbbell Hammer Curl-to-Shoulder Press 2-2-2-2-2

Might look like a bro pump day.... but we are focusing on the strength aspects of a ring muscle up with the hammer curls the main activating muscle is the brachioradialis secondary is the bicep then into a press. Working sets should be HEAVY, but with good form and no back arches to get the weight up.


WOD: In 5 mins do:

15/10 Assault Bike Calories

then in the remaining time, AMRAP of:

3 Power Cleans, 175/125 lbs

6 Push-ups

9 Air Squats

Wednesday, December 11th, 2019

Strength: 1¼ Front Squat 3-3-3

Rx WOD
: Bulger

10 rounds for time of:

Run, 150 m

7 Chest-to-bar Pull-ups

7 Front Squats, 135/95 lbs

7 Handstand Push-ups

 

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

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

WOD 1: Each for time:

Row 250 m

Row 500 m

Row 750 m

Row 1000 m

Row 1500 m

Row 2000 m

Teams of 3-4

30 minute time cap

Reset Meters for every interval.

Switch as needed.

Athletes waiting will be alternating between assault bike, mountain climbers and plate jumps.


WOD 2: 3 rounds for time of:

7 Power Snatches, 95/65 lbs

Run, 200 mRow Calorie

Thursday, December 12th, 2019

Strength: Deficit Deadlift 3-3-3-3-3-3

WOD: For time:

21 Dumbbell Hang Power Snatches, 50/35 lbs

15 Dumbbell Burpee Deadlifts, 50/35 lbs

9 Devil Press, 50/35 lbs

Friday, December 13th,  2019

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

50 Row Calories

50 Wall Balls, 20/14 lbs

50 Box Jumps, 24/20 in

50 Toes-to-bars

Saturday, December 14th, 2019

9am Friends & Family Class
For time:

15 Dumbbell Thrusters, 35/20 lbs

Run, 200 m

15 Burpees

Run, 200 m

12 Dumbbell Thrusters, 35/20 lbs

Run, 200 m

12 Burpees

Run, 200 m

9 Dumbbell Thrusters, 35/20 lbs

Run, 200 m

9 Burpees

Run, 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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