Programming: Week of December 30th, 2019 - January 4th, 2020


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HappyNew Year Everyone!

We have classes every day this week at WildFire CrossFit to keep your training going into the New Year! Here’s the class schedule over the Holiday:

Tuesday, December 31st, 2019 – New Year’s Eve
Classes at 5:15am, 6am, 9:30am, & 12pm – No Evening Classes

Wednesday, January 1st, 2020 – Happy New Year!
Classes at 9:30am & 12pm

Programming:
Week of December 30th, 2019 – January 4th, 2020

 

Monday, December 30th, 2019

Strength:
Every 1 min for 15 mins, alternating between:

1 Shoulder Press, 90% 1RM

2 Push Press, pick load

3 Dumbbell Bench Press, 70/35 lbs

WOD:
As many reps as possible in 12 mins of:

1 Shoulder Press, 75/55 lbs

1 Pull-up

1 Body Weight Walking Lunge

3 Shoulder Press, 75/55 lbs

3 Pull-ups

3 Body Weight Walking Lunges

5 Shoulder Press, 75/55 lbs

5 Pull-ups

5 Body Weight Walking Lunges

...

Continue adding 2 reps each round to each movement until time expires.

Tuesday, December 31st, 2019

WOD
: HappyNew Year Everyone!

For Time

10 Deadlifts, 225/155 lbs

9 Burpees

8 Power Cleans, 185/125 lbs

7 Lateral Burpee Over Bars

6 Squat Cleans, 155/105 lbs

5 Burpee Pull-ups

4 Thrusters, 135/95 lbs

3 Burpee Chest-to-bar Pull-ups

2 Front Rack Lunges, 95/65 lbs

1 Burpee Bar Muscle-up
Then: Run, 2020 m

Great work you guys this year! Many of you have gained new skills and PR'd lifts throughout the year! Wrapping up 2019 with a nice countdown into 2020!

For the 2020m Run go through the normal mile to QT on the way back to to the farthest garage door and then to the 400m loop.

Everyone enjoy the transitions, challenge yourself to the best of your capabilities!

 
Wednesday, January 1st, 2020

Strength: Deadlift 1-1-1-1-1-1-1

WOD
: 20 rounds for time of:

1 Deadlift, 205/145 lbs

1 Strict Handstand Push-up

20 Double Unders

Men’s Plates 45's & 35's

Women Plates 45's & 10's

Scaling for the strict handstand push would be to use more ab mats and go as far as you can, half way or an inch. :-)

Endurance For Wednesday
No Endurance Class this Wednesday…HAPPY NEW YEAR!!


Thursday, January 2nd, 2020

Strength:
Alternating Turkish Get-up 4-4-2-2-2,
using heaviest weight per set
Box Jump 4-4-2-2-2 at 80% 1RM
Going off your max box jump height , you can work up to your 80%  throughout the sets

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

2 Alternating Turkish Get-ups, pick load

4 Kettlebell Russian Twists, pick load

6 Kettlebell Box Step-ups, pick load

One Arm Kettlebell Farmers Carry, pick load, 100 m

Russian twist (L+R)

Friday, January 3rd, 2020

Strength:
Back Squat 10-10-10-10-10

WOD:
21-15-9 reps, for time of:

Unbroken Wall Ball, 20/14 lbs

Toes-to-bar
 

Saturday, January 4th, 2020

7am Endurance Class
For time:

5 rounds of:

Run, 200 m

10 Burpees

-- then --

4 rounds of:

15/10 Row Calories

10 Wall Balls

-- then --

3 rounds of:

Run, 200 m

10 Burpees

-- then --

2 rounds of:

15/10 Row Calories

10 Devil Press, 50/35 lbs

-- then --

Run, 200 m

10 Burpees

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



Friday, January 3rd, 2020

Strength:
Back Squat 10-10-10-10-10

WOD:
21-15-9 reps, for time of:

Unbroken Wall Ball, 20/14 lbs

Toes-to-bar
 

Saturday, January 4th, 2020

7am Endurance Class
For time:

5 rounds of:

Run, 200 m

10 Burpees

-- then --

4 rounds of:

15/10 Row Calories

10 Wall Balls

-- then --

3 rounds of:

Run, 200 m

10 Burpees

-- then --

2 rounds of:

15/10 Row Calories

10 Devil Press, 50/35 lbs

-- then --

Run, 200 m

10 Burpees

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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