Programming: Week of December 23rd - 28th, 2019


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We wish you and your family a VERY HAPPY HOLIDAY SEASON! 

At WildFire CrossFit, we still have plenty of classes and times available for you to keep on training through the New Year! 

Monday the 23rd, we have a full schedule of classes.

Tuesday the 24th, Christmas Eve, Classes at 5:15am, 6am, 9:30am, & 12pm

All other classes will be cancelled. Enjoy the Holiday!
Wednesday the 25th, Christmas Day, All classes will be cancelled. Enjoy the Holiday!
Thursday the 26th, Back to a FULL schedule of classes!


Tuesday the 31st, New Year’s Eve, Classes at 5:15am, 6am, 9:30am, & 12pm

All other classes will be cancelled. Enjoy the Holiday!
Wednesday the 1st, New Year’s Day, Classes at 9:30am & 12pm
Enjoy the Holiday!
Thursday the 2nd, Back to a FULL schedule of classes!


Programming: Week of December 23rd – 28th, 2019 

Monday, December 23rd, 2019

Strength: Thruster
3-3-3-3

WOD: Santa and his elves needs your help!
Complete as many rounds as possible in 20 mins of:

max rep Row Calories

Med Ball Run, 300 m

max rep Wall Balls, 20/14 lbs

Santa needs help get his presents in his sled. You and 2 of Santa's helpers are on the assembly line, as 1 moves the convention belt (Rower), 1 helper is grabbing the present from the stock room (med ball run) while the other helper is throwing the present into the shoot for Santas sack (wall ball). You only have 20 minutes to load as many presents as possible!

Tuesday, December 24th, 2019

WOD:
12 rounds for time of:

1 Handstand Push Up

2 Box Jumps, 24 in

3 Thrusters, 95/65 lbs

4 Pull-ups

5 Burpees

6 Toes To Bars

7 Wall Balls, 20/14 lbs

8 Kettlebell Swings, 1.5/1 pood

9 Double Unders

10 Overhead Walking Lunges, 45/25 lbs

11 Hang Power Cleans, 95/65 lbs

12 Snatches, 95/65 lbs

 

Rep scheme follows the song: 1, 2-1, 3-2-1, etc.  If you wear an ugly Christmas sweater during the WOD, you can remove 2 minutes from your time.  If down a 12 oz. glass of egg nog before the WOD and hold it in to completion, everyone else who didn't drink any nog will complete 25 bonus push-ups

WOD: 12 Bars of Christmas

For time:

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatches

11 Overhead Squats

12 Sumo Deadlift High-pulls

 

Barbell load: 95/65 lbs

 

Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.

 
Wednesday, December 25th, 2019

Classes will be cancelled…Merry Christmas!!

 

Thursday, December 26th, 2019

Strength: Snatch 1 Rep Max

Record your best Snatch 1 rep max lift
5-3-3-2-1…1

WOD: 3 rounds, each round for time, of:

5 Squat Snatches, 50% 1RM

10 Alternating Pistols

15 Lateral Burpee Over Bars

 

Rest 1 min between each round.

Friday, December 27th,  2019

5K Friday

Option 1:
For time:

Run, 1600 m

Row, 1800 m

Run, 1600 m

Option 2:
For time:

Row, 1600 m

Run, 1000 m

Row, 1600 m

Run, 800 m

Option 3:
For time:

Bike, 2000 m

Run Or Row, 1000 m

Bike, 2000 m

Saturday, December 28th, 2019

9am Friends & Family Class
For quality:

Run, 800 m

100 Double Unders

50 Wall Balls

50 Max Calories Any Machines

50 Toes-to-bars

50 Push-ups

50 Box Jumps

50 Ring Dips

50 Devil Press

50 Pull-ups

50 Burpees

50 Dumbbell Thrusters

50 Air Squats

50 Ring Rows

50 AbMat Sit-ups

50 Kettlebell Swings

50 Bumper Plate Ground-to-Overheads

50 Ball Slams

50 Russian Twists

50 Dumbbell Strict Press

Partners choose a movement (including weight, height, etc.)

Complete all reps before choosing another movement

1 Partner working at a time (NOTE: Run is together)

Workout is for QUALITY - Keep moving!

TIME CAP: 20min

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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