Image courtesy of: Detroit Free Press

Programming: Week of November 12th – 16th


Monday, November 12th 2018

Today, Veteran's Day, we have a FULL schedule of classes at WildFire CrossFit:
5:15 am, 6 am, 9:30 am, 12 pm, 4:30, 5:30, 6:30, & 7:30 pm

Warm up: 100m row
5 head through jumping pull up
10 pvc pull overs
10 pvc overhead squat
100m bike
5 head through jumping pull up
10 pvc sots press
10 pvc snatch balance


Burgner Snatch


Strength: 12 Min. EMOM
1 snatch + Overhead squat

WOD: “Josh”
For time: 

21 Overhead Squats, 95/65 lbs
42 Pull-ups 

15 Overhead Squats, 95/65 lbs
30 Pull-ups 

9 Overhead Squats, 95/65 lbs
18 Pull-ups



Photo & Info courtesy of CrossFit.com


Tuesday, November 13th

Warm up:
10 lunges > into jog 100m run
10 slow squats > little faster 100m run 
10 good mornings > faster 100m run
10 mountain climbers > sprint 100m run

Strength: Front Rack Lunge 
4-4-4-4-4 (2 each leg)

WOD: 20 Min. AMRAP
300m run 
5 hang power clean
3 front squat
1 push jerk 135/95


Wednesday, November 14th

Warm up: Row bowling
> partner does the over penalty alternating
Push Up
Hollow Up
Superman

Strength: Bench Press
2-2-2-2-2

Handstand Push Ups
 5-5-5-5-5 (Should be challenging)

WOD: 2 Rounds for time:
Individual = 50 cal row 25 handstand push up
Partnered = 100 cal row 50 handstand push up (total) per round switch every 25

Thursday, November 15th

Warm up: 400m run
Bring Sally Up (empty barbell)
400m run

Strength: Thruster
1-1-1-1-1

WODs: for 2 cycles
4min AMRAP
20 bike cal  
10 turkish get ups 35/26 KB.

2min rest per round
2 cycles  
4min AMRAP
20 thruster 115/75
10 toes to bar

2 min rest period


Friday, November 16th

Warm up: 3 rounds
2 min jump rope
10 single leg deadlift per leg 
10 red band leg abductors swing out (around ankle out swing)
10 broad jump single leg

Strength: Deficit Deadlift
3-3-3-3-3-3

WOD: For Time
50 Double Unders
21 Dumbbell Burpee Deadlifts, 50/35 lbs
50 Double Unders
15 Dumbbell Burpee Deadlifts, 50/35 lbs 
50 Double Unders
9 Dumbbell Burpee Deadlifts, 50/35 lbs




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