CONGRATS Level 1 Athletes! - Programming: Week of January 20th - 25th, 2020

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Level 1 “Black Band” Fitness Test


CONGRATULATIONS to our newest Level 1 athletes at WildFire CrossFit! Saturday was awesome and you guys ROCKED it! As these athletes will tell you, this was no easy test. A few of the exercises, sure. However, 8 of them followed by a WOD is no easy feat, and you guys successfully passed with 8 out of 11 or greater. GREAT JOB!

For those who didn’t, these are great exercises to work on before or after class, or even with a coach if you would like some help. Mastering them will help you get stronger, faster, and all around better and, with work and perseverance, you will show that test what’s what next time around!

For everyone who participated on Saturday, we are really proud of your hard work and dedication…KEEP IT UP!!

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


Monday, January 20th, 2020

Push Press 3-3-3-3

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calorie

Tuesday, January 21st, 2020
2 Power Cleans, pick load

Every 2 mins for 14 mins

WOD: 5 rounds for time of:

3 Power Cleans, 205/145 lbs

10 Burpee Pull-ups

Wednesday, January 22nd, 2020

Strength: Sumo Deadlift 3-3-3-3-3

WOD10 rounds for time of: 5 Toes-to-bars 3 Sumo Deadlifts, 185/135 lbs 1 Wall Walk

Endurance For Wednesday

WOD 1: Every 2 mins for 10 mins do:

Pull-up Bar Hang, 10 secs

Run, 200 m

WOD 2: Every 2 mins for 10 mins do:

Assault Bike, 10 secs

Run, 200 m

WOD 3:
As many reps as possible in 9 mins of:

1 Pull-up

1 Push Press, 75/55 lbs

3 Pull-ups

3 Push Press, 75/55 lbs

5 Pull-ups

5 Push Press, 75/55 lbs


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

Thursday, January 23rd, 2020

Strength: Hang Squat Snatch 2-2-2-2-2-2

WOD: Complete as many rounds as possible in 12 mins of:

8 Alternating Kettlebell Snatches, 53/35 lbs

6 One Arm Overhead Kettlebell Reverse Lunges, 53/35 lbs

20 Double Unders


Friday, January 24th, 2020

Each for time:

Sled Pull: 4x 50 ft

Banded Partner Run: 4x 100 m

Half will start with partner banded runs the other half will start with sled pulls

WOD: For time:

Run, 800 m

-- then --

10 rounds of:

10 Handstand Push-ups

10 Pistols

-- then --

Run, 800 m

Saturday, January 25th, 2020

9am Friends & Family CrossFit
WOD: For time:
Run, 400 m
50 Synchronised Kettle Bell Swings
50 Partner Med Ball Situps, 20/14 lbs
25 Synchronised Burpees Over Bars
50 Deadlifts, 185/135 lbs
50 Goblet Squats, 55/35 lbs
Run, 400 m


Strength: Power Clean Cycling
3 Rounds:

AMRAP 20 Seconds: Power Clean Max Reps @ 70%

- Rest 40 Seconds -

AMRAP 30 Seconds: Power Clean Max Reps @ 75%

- Rest 60 Seconds -

AMRAP 40 Seconds: Power Clean Max Reps @ 80%

- Rest 1:20 -


WOD: Loaded Weapon
20 Min AMRAP
7 Chest to Bar Pull Ups
5 Box Jumps 30/24
3 Burpee Dumbbell Cleans
1 Snatch 165/115

Saturday Class Schedule
7am Endurance
8am CrossFit Kids
9am CrossFit Friends & Family
11:15am Olympic Lifting

Sunday Schedule
9:30am CrossFit
10:45am Mobility & Recovery
Open Gym Until 12:30pm

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