Keep Training Between the Holidays - Programming: Week of December 24th - 30th for WildFire CrossFit in North Phoenix


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Keep Training Between the Holidays - Programming: Week of December 24th - 30th for WildFire CrossFit in North Phoenix

Well, one down and one to go!

We hope you had a very Happy Holiday and got a chance to spend time with family & Friends.

Even though Santa might be taking his post-Holiday vacation, get into WildFire and keep your fitness on point with your WildFire Family through the New Year!

All classes will be at their regularly scheduled times from no until New Year’s Eve. On Monday, December 31st, we will have classes through noon (5:15am, 6am, 9:30am, 12pm), then, on Tuesday, January 1st, we will have a special New Year’s Day workout at 9:30am and 12pm only.


We have a lot of incredible things planned for the New Year. If you have gotten a chance to watch our Facebook Live Burn At Home workout videos, THANK YOU! If you have done the workouts, EVEN BETTER!
We are going to keep that going and add to it in the New Year, so get ready for some FUN at WildFire CrossFit in North Phoenix!
 

Programming: Week of December 24th - 29th,  2018

Monday, December 24th 2018

Warm up- Cha cha slide plank challenge.

400m run
Burgner Warm Up

Strength- Back Squat 5-5-5-5-5

WOD- 12 Days of Christmas Barbell edition Barbell load: 95/65 lbs

For time:
1 Deadlift
2 Hang Power Cleans
3 Front Squats  
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-pulls

 

Olympic Lifting for Monday 

Clean: 2-2-2-2-2-2-2 

Wendler Shoulder Press: Week 3

5 at 75% 1RM | 3 at 85% 1RM | 1+ at 95% 1RM

 

Wednesday, December 26th, 2018

Warm up- Tabata Work (4 sets each)
Tabata Row
Tabata Handstand hold
Tabata plank hold (4sets each=12)
Tabata Bike
Tabata push up
Tabata sit ups

Strength- Shoulder Press 5-5-5-5-5

WOD- 3RFT

30 Dumbbell Snatch & 30 Toes to bar

 

Endurance for Wednesday

600M Run > 3 Min Rest > 300M Run
All out efforts for time

WOD: For Time
100-80-60-40-20 Double Unders
Follow Each Round with:
200M Run
10 Wall Balls

Gymnastics: Muscle Up Homework: Week 2 Day 1
Wall Foam Roll: 20-20

Parallette Shoulder Extension: 20-20

Muscle Up Negatives: 4-4-4

Snap to Hollow: 10-10-10

Thursday, December 27th, 2018

Warm up- 400m run > 20 lunges into high knee (10 PER LEG)
500m row > 10 burpee into squat jump

200m run > 10 lunges into high knee
250m Row > 5 burpee into squat jump
 

Strength – Front Rack Reverse Lunge 6-6-6-6-6 (3 each leg)

WOD- 15 Min AMRAP

10 Kettlebell Swings, 70/53
10 Box Jumps, 24”/20”
10 Ring Dips
 

Olympic Lifting for Thursday

Power Snatch + Squat Snatch 1-1-1-1-1

Wendler Front Squat Week 3

5 at 75% 1RM | 3 at 85% 1RM | 1+ at 95% 1RM

Gymnastics – Muscle Up Homework: Week 2 Day 2
Bear Rolls: 5-4-3-2-1

Overhead Opener: 5 sets of :30sec Each

Ring Muscle Up 3 position drill: 1-1-1-1-1-1-1-1

 

Friday, December 28th, 2018

Warm up- SAQ (speed agility quickness) drills

10 Barbell Good Moring > into 10 Cossacks squats X2


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


WOD: 3 rounds for time of:

Run, 400 m

21 Sumo Deadlift High-pulls, 75/55 lbs

12 Burpees Over Bar

Gymnastics – Muscle Up Homework: Week 2 Day 3
Crab Sliders: 5-5-5-5-5

Active Hangs: 5-5-5-5-5

False Grip Pull To as Low as Possible: 5-5-5-5

Ring Transition: 12-12-12-12

Saturday, December 29th 2018

7am Endurance For Saturday

5 Rounds – Each For Time

Run, 200 m

10 Dumbbell Thrusters, 50/35 lbs 

Rest 2 mins between each round.

9am CrossFit Class


“Broken Eva”
5 rounds for time of:

400m Run

15 Kettlebell Swings

15 Pull-ups

 

Olympic Lifting for Saturday

Clean & Jerk 2-2-2-2-2-2-2

Strict Pull-ups 5x5

Gymnastics – Muscle Up Homework: Week 2 Day 4
Bear Rolls: 5-4-3-2-1
Overhead Opener: 5 sets of :30sec Each

Muscle Up Negatives 12

Ring Transition: 12



Sunday, December 30th, 2018 – 9:30am

WOD: “Matt 16”

For time:

16 Deadlifts, 275/185 lbs

16 Hang Power Cleans, 185/135 lbs

16 Push Press, 135/95 lbs

Run, 800 m

16 Deadlifts, 275/185 lbs

16 Hang Power Cleans, 185/135 lbs

16 Push Press, 135/95 lbs

Run, 800 m

16 Deadlifts, 275/185 lbs

16 Hang Power Cleans, 185/135 lbs

16 Push Press, 135/95 lbs




 


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