Programming: Week of January 6th - 11th, 2020


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100,000 Meter Rowing Challenge

That’s right, 100,000 Meters. Starting today, many of the WildFire Athletes are taking on this yearly challenge. It’s been a year or so since we have done it at WildFire. Now that it’s back, it’s a great way to jump start your New Year and make a difference on your endurance.

Here’s how it works:
~Over the next 30 days, complete an accumulative total of 100,000 Meters.
~Any rowing we do during class can be counted towards your total.
~You may count Meter Run to your total
~Class takes priority on the rowers. You are welcome to row before or after class, as long as the class in progress does not need the rowers.
~That’s it, Have Fun, and ROW, ROW, ROW!!


Programming: Week of January 6th – 11th, 2020

 

Monday, January 6th, 2020

Remember to wear or bring your long socks today!!

Strength:
Weighted Box Step-up 4-4-4-4-4

Rx WOD:
5 rounds, each round for time, of:

Run, 300 m

12 Box Jump Overs, 24/20 in

6 Handstand Push-ups

1 Rope Climb

 

Rest 1 min between each round.

Intermediate WOD: 5 rounds, each round for time, of:

Run, 300 m

1 Rope Climb

12 Box Jump Overs, 24/20 in

6 Handstand Push-ups

 

Rest 1 min between each round.
Yes this is the same reps however, this option is to allow athletes to approach the rope first instead of after fatigue.

Scaled WOD: 5 rounds, each round for time, of:

Run, 300 m

1 Ground-to-Standing Rope Climb

12 Box Step Overs, 24/20 in

6 Piked Handstand Push-up Off Boxes

 

Rest 1 min between each round.


Tuesday, January 7th, 2020
Strength:
Push Jerk 1-1-1-1-1, using heaviest weight per set

Push Press 1-1-1-1-1, using heaviest weight per set

Shoulder Press 1-1-1-1-1, using heaviest weight per set
Going in this order first push jerk into push press followed with the shoulder press.

WOD
: Complete as many rounds as possible in 13 mins of:

9 Sit-ups

8 Hand Release Push-ups

7 Dumbbell Push Press, 50/35 lbs

3 Strict Pull-ups

Wednesday, January 8th, 2020

Strength: Every 1 min for 10 mins: Hang Power Snatch

1 Hang Power Snatch, pick load
Warm up to a heavy but perfect form weight prior to EMOM

WOD
: 5 rounds for time of:

15 Power Snatches, 75/55 lbs

30 Wall Balls, 20/14 lbs

Rest 1 min
Time is including the rest.

25 min. cap

Endurance For Wednesday


Thursday, January 9th, 2020

Strength:
Squat Clean 3-3-3-3

WOD Today: The goal of this workout is obviously to make it to the 20-minute time cap. That said, we want you to complete a minimum of 3 rounds. So, if you need to modify differently by reps or weight, OR, do 3 Rounds AS FAST AS POSSIBLE to see where you are, do what you need to do to get a great workout!

Rx WOD: CrossFit Games Open 16.2

Beginning on a 4 min clock, complete as many reps as possible of:
25 Toes-to-bars

50 Double Unders

15 Squat Cleans, 135/85 lbs

If completed before 4 mins, add 4 mins to the clock and proceed to:

25 Toes-to-bars

50 Double Unders

13 Squat Cleans, 185/115 lbs

If completed before 8 mins, add 4 mins to the clock and proceed to:

25 Toes-to-bars

50 Double Unders

11 Squat Cleans, 225/145 lbs

If completed before 12 mins, add 4 mins to the clock and proceed to:

25 Toes-to-bars

50 Double Unders

9 Squat Cleans, 275/175 lbs

If completed before 16 mins, add 4 mins to the clock and proceed to:

25 Toes-to-bars

50 Double Unders

7 Squat Cleans, 315/205 lbs

Stop at 20 mins.

Scaled WOD: CrossFit Games Open 16.2
As many reps as possible in 20 mins of:

25 Hanging Knee Raises

50 Single Unders

15 Squat Cleans, 95/55 lbs

25 Hanging Knee Raises

50 Single Unders

13 Squat Cleans, 115/75 lbs

25 Hanging Knee Raises

50 Single Unders

11 Squat Cleans, 135/95 lbs

25 Hanging Knee Raises

50 Single Unders

9 Squat Cleans, 155/115 lbs

25 Hanging Knee Raises

50 Single Unders

7 Squat Cleans, 185/135 lbs

Start with a 4 min time cap, every time you finish the Squat Cleans add 4 mins to your time cap. Stop at 20 mins.

Friday, January 10th, 2020

WOD:
One partner works while other holds plank. As soon as plank drops partners must switch
For time:

Row, 5000 m

50/35 American Kettlebell Swings, 53/35 lbs

50 Kettlebell Goblet Squats, 53/35 lbs
 

Saturday, January 11th, 2020

9am Friends & Family CrossFit
Partner WOD: In 18 mins do

Row, 2000 m

then in the remaining time, AMRAP of:

32 Kettlebell Swings, 53/35 lbs

24 Burpee Over Partners

16 Ring Rows

10am THROWDOWN
This Saturday we are going to be doing some percentage testing. This is where we take some of the most popular CrossFit Benchmark workouts and apply a Time or Rep CAP equal to the top 10% of all times.

For example: Fran is probably the most popular CrossFit workout of all time.
It’s Reps of 21-15-9 Thrusters at 95/65 and Pull Ups For Time.
The 90th percentile times for Men are 3:06 and for Women are 4:01. Therefore, that is the time you will have to complete the workout or get as many reps as possible complete.

 

We will be doing this Hopper Style, so athletes will get to choose which workouts we do.

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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