Programming: Week of December 16th – 21st, 2019


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This weekend, 2 WildFire Athletes competed in the Nightmare B4 X-Mas competition at CrossFit Infernal down in Chandler. Mike McAtamney and Lizeth Saunders, who both received their Level 2 Orange Band last Saturday, are leaders in the 6am class.

 

Mike has been doing CrossFit for just over a year and Liz a year and a half. The gains they have both made in that time have been very impressive culminating in an outstanding performance in the competition this weekend.  It’s no surprise that these two athletes work hard, are extremely consistent, and often lead the charge of the 6am crew.

 

Congratulations to both of you on an incredible performance this weekend!! Keep up the great work and keep inspiring others to be their best. With your work ethic, the sky’s the limit and I can’t wait to see where you are in the near future!

 

Also, this weekend at WildFire…

 

The Holiday Party this past weekend at WildFire CrossFit was an absolute BLAST! Great food, presents, entertainment, amazing people, a lotta laughs, and a whole lotta FUN!! Thanks to everyone who came out to celebrate and for being a part of the WildFire Family.

 

We know this is a busy time of year and for those who couldn’t be there, we wish you a very merry holiday season!

THANK YOU to our Coaches, who work so hard to make each class and everyone’s experience at WildFire GREAT for the amazing gift! It will go to good use! We love you all and appreciate everything you do!

 

Programming: Week of December 16th – 21st, 2019

 

Monday, December 16th, 2019

Strength:
1 Snatch Grip Deadlift + 1 Snatch High Pull + 1 Power Snatch
2-2-2-2-2-2

WOD:
For time:

25 Double Unders

12 Power Snatches, 95/65 lbs

12 Pull-ups

50 Double Unders

9 Power Snatches, 135/95 lbs

9 Chest-to-bar Pull-ups

100 Double Unders

6 Power Snatches, 155/110 lbs

6 Bar Muscle-ups

Tuesday, December 17th, 2019

Strength/Endurance:
8 rounds for time of:

Relay Run, 200 m

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

10 Wall Balls, 20/14 lbs

5 Box Jumps, 24/20 in

10 Dumbbell Hang Power Cleans, 50/35 lbs

Working in a group of 3, keep the gears going. Each will start on a movement and rotate in order DBPC > BJ > WB

Can be partnered in couplets as well if needed.

 
Wednesday, December 18th, 2019

Strength: Overhead Squat 3-3-3-3-3

WOD
: As many reps as possible in 7 mins of:

1 Overhead Squat, 95/65 lbs

1 Lateral Burpee Over Bar

4 Overhead Squats, 95/65 lbs

4 Lateral Burpee Over Bars

7 Overhead Squats, 95/65 lbs

7 Lateral Burpee Over Bars

...

Continue adding 3 reps each round to each movement until time expires.


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

WOD 1: In 7 mins do:

Run, 800 m

then in the remaining time, AMRAP of:

Burpee

WOD 2: In 5 mins do:

Run, 600 m

then in the remaining time, AMRAP of:

Burpee

WOD 3: In 3 mins do:

Run, 400 m

then in the remaining time, AMRAP of:

Burpee

WOD 4:
For time:

Run, 300 m

100 Double Unders

20 Kettlebell Swings, 50/35 lbs

15 Row Calories

10 Assault Bike Calories

5 Burpees

10 Assault Bike Calories

15 Row Calories

20 Kettlebell Swings, 50/35 lbs

100 Double Unders

Run, 300 m

Thursday, December 19th, 2019

Strength: Every 1 min for 10 mins:
Power Clean + Right Lunge + Left Lunge

WOD: Tabata Something Else

Tabata Pull-up

Tabata Push-up

Tabata AbMat Sit-up

Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

Friday, December 20th,  2019

Strength:
Pause Jerk
2 @ 30% | 2 @ 40% | 2 @ 50% | 2 @ 50%  
2 @ 60% | 2 @ 70%| 2 @ 75%| 2 @ 80%

Whichever type of jerk used for last 1 RM is the one you will use for these sets.  The focus is building tension in the dip position pushing knees against the walls (pushing knees out not forward). Using that tension to drive the bar and not using the arms until full extension.

WOD:
For time:

50 Handstand Push-ups 

Saturday, December 21st, 2019

9am Friends & Family Class
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

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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