Programming: Week of January 13th - 18th, 2020


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Level 1 “Black Band” Fitness Test

This Saturday, January 18th, at 8am is the Level 1 Fitness Test at WildFire CrossFit. This is an opportunity to see where you at, challenge yourself, and have some FUN! If it’s been a while since you got your band and want to retest? Come on in. It’s a great workout too. 

All exercises and standards at the bottom…

PLUS, the Rogue Invitational Online Qualifier begins this week, and since many of you are registered and planning to do these workouts anyway, we figured we would give you some company and program them for class.

WOD 1 : Throwdown
WOD 2 : Wednesday’s WOD
WOD 3 : Friday’s WOD
WOD 4 : Throwdown

So if you were thinking of registering, we made it easier for you.

HAVE FUN!!


Programming: Week of January 13th – 18th, 2020

 Monday, January 13th, 2020

Strength:
Deadlift 2-2-2-2-2-2

WOD:
DT
5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Tuesday, January 14th, 2020
Strength:
Bench Press 5-5-5-5-5-5
Very interesting that this was last programmed on Jan 15, 2019. It just happened to fit into the schedule. It was exactly last year Tuesday that we did a 5 Rep Max Bench Press.

 I want to see 5 rep PR's and overall accumulated weight PR’s today!

 Track... Progress.. Retest..
WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of:

Push-up

Box Jump, 24/20 in

Lemon Squeezer


Wednesday, January 15th, 2020

Strength: Front Squat Pause 2-2-2-2-2-2

WOD: 2020 Rogue Invitational Online Qualifier - Workout 2

For time:

3-6-9-12 reps of:

Pull-up

Squat Clean, 135/95 lbs

-- then --

12-9-6-3 reps of:

Bar Muscle-up

Squat Clean, 185/125 lbs

 

Time cap: 12 mins

 

Tiebreak is the split time on the completion of the last squat clean at 135/95 lbs.

Endurance For Wednesday

500M Row

250M Row

WOD: 5 rounds for time of:

Run, 200 m

12/10 Row Calories

10 Burpee Box Jumps

Rest 2 mins


Thursday, January 16th, 2020

Strength: Overhead Lunge 6-6-6-4-4

WOD: For time:

Run, 400 m

16 Overhead Lunges, 95/65 lbs

16 Lateral Burpee Over Bars

Run, 300 m

12 Overhead Lunges, 95/65 lbs

12 Lateral Burpee Over Bars

Run, 200 m

8 Overhead Lunges, 95/65 lbs

8 Lateral Burpee Over Bars

Run, 100 m

6 Overhead Lunges, 95/65 lbs

6 Lateral Burpee Over Bars

 


Friday, January 17th, 2020

Strength:
Shoulder Press 10-10-10-10-10
3 per leg then 2 per leg

WOD:
2020 Rogue Invitational Online Qualifier – WOD-3
Complete as many rounds as possible in 20 mins of:

100 Double Unders

80 Alternating Dumbbell Snatches, 50/35 lbs

100 Double Unders

60 Toes-to-bars

100 Double Unders

40 Dumbbell Squats, 50/35 lbs

100 Double Unders

20 Strict Handstand Push-ups

 

Tiebreak is the split time at the completion of the last set of 100 double unders completed.

 


 

Saturday, January 18th, 2020

 

8am Level 1 Black Band Fitness Test
Exercises & WOD Expectations

~30x KB Swing in 90 sec

~Handstand Hold – 80 sec

~60x Sit Ups in 2 min

~85x Air Squats in 2 min

~40x Push Ups in 90 sec

~20x Double Unders

~15x Front Squats & 15x Push Press Unbroken 75#/55#

~400M Run in 1:45/2:00

WOD: 8 Min Time cap to Complete:
15x – 12x – 9x
Wall Balls (20#/14) 
Box Jumps (24”/20”)
Burpees



9am Friends & Family CrossFit
21-15-9-3 reps, for time of:

Bumper Plate Burpee, 45/25 lbs

AbMat Sit-up

Wall Ball, 20/14 lbs

10am THROWDOWN
This Saturday we are going to be doing a couple of the Rogue Invitational WODs. Since we are doing 2 & 3 during the week (on Wednesday & Friday) we will plan on 1 & 4

Rogue Invitational WOD 1
AMRAP 10min

1000m Row

75 Thrusters (75/55lb)

Rogue Invitational WOD 4
AMRAP 6min

3 Box Jump Over (24/20”)

6 Deadlift (255/175lb)

9 Bar Facing Burpee

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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