Programming Week of: July 16th - 20th

Programming Week of July 16-20

Monday, July 16th 2018

Warm Up: 3 Rounds Of

20 Jumping Jacks

10 Dolphin Push-ups

20 Flutter Kicks

10 Superman

Strength: 16 Min EMOM
Every 1 min for 16 mins, alternate between:

3 Strict Handstand Push-ups

3 Sumo Deadlifts - pick load

WOD: 3 Rounds, 1 Min At Each Station for Max Reps of:

HSPU
Snatch 95/65
Row
SDLHP 95/65
Ring Dips
1 Min Rest

Tuesday, July 17^th 2018

Warm Up: 2-3 Rounds of
Shuttle Run
10 Samson Lunge (PVC)
10 Bench Dips

Wrist & Shoulder Mobility

Strength: Front Squat

10 @ 50% 10 @50% 3 @ 80% 3 @ 80% 10 @ 60% 10 @ 60%

WOD: Complete as many rounds as possible in 10 mins of:

Max Rep Pull-ups

Medicine Ball Run, 20/14 lbs, 100 m

Perform max reps pull ups. Once you come off the bar do a 100m Med Ball run. Score is total pull ups

Wednesday, July 18^th 2018

Warm Up: Tabata Style 30-sec On 10-sec Rest x 3
Row
Pistol Prep (Step up on box)
Plank Balance

Strength: Turkish Get Ups 3-3-3-3-3
Air Bike Cal 10-10-10-10-10

WOD: “Karen’s Revenge”

For time:

150 Wall Balls, 20/14 lbs
15-Min Cap

Do 1 Burpee every time you stop your wallballs. Accumulate the burpees every time where you do 1 burpee the first time you stop, 2 the second, 3 the third, etc.

Thursday, July 19^th 2018

Warm Up:
1 min Jump Rope
10 Jumping Pull ups
10 Jumping Squats
5 down dog/up dog
2-3 rounds

Strength: Push Jerk: 1 Rep Max

WOD: For time:

15 Clean & Jerks, 135/95 lbs

Annie

15 Clean & Jerks, 135/95 lbs

Friday, July 20^th 2018

Warm Up: Line Drills

Strength/Skill: Rope Climbs

WOD: 5 rounds for time of:

3 Rope Climbs, 15 ft

10 Toes To Bars

21 Overhead Walking Lunge With Plates, 45 lbs

Run, 400 m

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.

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Comments

Brian Behrens

I've been coming to Wildfire CrossFit for about a year now, prior to that, I had never worked out consistently for any significant period of time in my life. Although in my twenties I had been blessed with a fast metabolism, age was catching up with me in my thirties and I started to pack on a few unwanted pounds. I won't lie and say that I enjoyed the first few months, but the coaches at Wildfire always encouraged me and somehow found a way to make me want to come back. As I have improved and found a routine that works for me, I dropped 20 pounds, increased my strength dramatically and toned every muscle in my body......I even had to have all my dress pants taken in a few inches! I can now say that I really enjoy the workouts and actually look forward to seeing the regular late afternoon crowd I work out with for our friendly competition. The coaching staff is fantastic, there is no pressure to do more than what is realistic and safe for each individual's ability and we all have a lot of fun working out HARD for about an hour. If you haven't done CrossFit in the past, don't see measurable results with your current workout plan or have trouble finding motivation to go to the gym, I would highly recommend Wildfire CrossFit to kick your workout into high gear.

Bri Maynes

I always thought being active meant as long as you're out of your home doing something physical then it meant you were keeping in shape. But really, being active can take on any meaning depending on who you are. For me, I found my active lifestyle with CrossFit.

I had no idea what that word meant or what it entailed. And so I took it upon myself to try several different gyms, or boxes, as we call them. Most boxes out there offered a free first class. How great! Boy, what a roller coaster of disappointment. Yes, each time I was explained what the class would be doing. Yes, they challenged me mentally and physically. But that free first class always ended up with someone wanting my verbal and written confirmation that I would be choosing their box right here right now. No one wants to feel pressured into doing something they've never done before. That's exactly how I felt. And so, after a friend referred me to WildFire CrossFit, I thought, I'm really not sure. One more attempt to see if this is really what I wanted.

Bri Maynes Rack Positionv2First thing that comes to mind is I love WildFire CrossFit! My home away from home. I have felt the passion and desire from these amazing coaches since day one. They coach with determination and motivation. They make lasting impressions on all athletes. I have been challenged in such a positive way that I just can't get enough. I'm tested every day I set foot in that gym. There are no limits for me. The relationships I have with the coaches and my fellow athletes are not anything I could create anywhere else. When I am going my hardest during a workout and I hear my name and cheers for me to keep going I don't want to disappoint. I love that everyone at WildFire CrossFit is a team supporter and player. We push ourselves to the limit and it's okay. It's okay to set goals, reach them, and set new ones.

There are so many proud moments I have achieved at WildFire CrossFit. Too many to list but the list is never-ending. There is always room for improvement. Never did I think I could do double unders, kipping pull-ups, flip tires or a handstand hold. I love adding to my achievements and doing it in a place where I love the great community.

WildFire Crossfit is not just another gym. Not just another box. At WildFire CrossFit you are part of a community that wants you to be who you deserve to be and teaches you so much about yourself. Thank you Skip and Tiffany for being amazing and creating this Rockstar community. Fuel The Fire!!

Cynde “Tater” Byrne

I found Wildfire CrossFit through one of the owners Tiffany. I had spoken to her about CrossFit for weeks and never felt pressure to come in and try it out. I finally gave in and I could not be any happier. Before WildFire I had been with a personal trainer for a year and barely saw any results in my healthy me journey. I walked into WildFire and was placed with a coach and Skip and they listened to my health problems (aka my funky knee) and modified my workouts for what I could do. Eventually I joined in on the group classes and all the coaches were there to help and support me in whatever I could or could not do and made sure I got a good workout in every time. Over time I have met some of the greatest people I know. I have come to have some of the most fun, loving, supportive friends in my life. The personal and friendly attention is the reason I stayed at Wildfire and just celebrated 2years there. Thank You to my WildFire Family for everything you have done and continue to do for everyone in the community every day.

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