This week, The Open Begins - Programming: Week of February 18th - 23rd

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This Thursday, February 21st at 6pm AZ Time, The 2019 CrossFit Games Open competition begins…and we can’t wait!!

This 5-week competition is what CrossFit is all about, people coming together to push each other, cheer each other on, and get the best results possible. It’s going to be a blast, and we are excited to get this party started!

We are thrilled to have almost 100 people doing The Open this year at WildFire. If you haven’t gotten registered yet officially through CrossFit, please do so.

Why register? By officially registering you will be able to submit your scores, see your leaderboard ranking, and even be able to track progress from past years. Plus, with the new filters they have available, you will be able to see how you rank compared to people in your area, age group, and more.

Now, even if you don’t want to know your ranking or see your name on the leaderboard, we still strongly recommend registering, mainly because CrossFit deserves your support.  

It’s important to note that this is not a requirement to participate at WildFire, and registering with CrossFit is totally your choice.

Each year they facilitate this event along with the CrossFit Games and give us the opportunity to bring the Community together for the Open competition. As an affiliate, CrossFit has always given us the freedom to operate our business as we see fit at the same time creating events like these to grow the audience and turn more people on to working out and being part of communities like WildFire.

So, make it official, and get ready for 5-weeks of FUN with your Team, fellow athletes at WildFire, and the greater CrossFit Community!!

Programming: Week of February 18th – 23rd

Monday, February 18th, 2019

Warm up: 500m row
30 sec handstand hold
10 3 sec push up
10 straight arm plank balance

800m bike
30 sec ring hold
10 3 sec handstand hold
10 alt. thread the needle

Strength- Bench Press 5-5-5-3-3-3

WOD:-21-15-9 reps for time of:
Handstand Push-up
Ring Dip

Olympic Lifting for Monday

Snatch : 2 Rep Max
Find your Snatch 2 Rep Max.

Snatch Pull: 3-3-3
Use the heaviest weight you can for each set

Tuesday, February 19th, 2019

Warm up- Core Grinder 1min. each
hollow hold
plank hold
lemon squeezer
table top alternating leg and arm
Bicycle crunch
0plank jumping jack
deck squat
alternating single leg glute bridge

Small overview running technique

Overhead Squat mobility pvc OH @ the rig (corkscrew shoulders for stabilizations)

Shoulder to overhead techniques (utilizing wider arm position on the bar reduces distance)

Warm up overhead squat and Shoulders to overhead to weight

WOD: 3 rounds for time of:
Run, 400 m
10 Overhead Squats, 115/75 lbs
5 Min. Rest
3 rounds for time of:
Run, 400 m
10 Shoulder-to-Overheads, 115/75 lbs

Olympic Lifting for Tuesday

Clean Pull + Power Clean + Clean 2-2-2-2-2-2

Wendler Push Press: Week 3
5 reps @ 75% | 3 reps @ 85% | 1+ rep @ 95%

Wednesday, February 20th, 2019

Warm up: 800m Native American Hustle
10 banded squats (G/Y)
10 Banded leg abductor push out
10 S.L. Kb D.L.
10 reverse lunges

Strength: Deadlift: 3-3-3-3-2-2-2

WOD: 5-10-15-20 reps, for time of:
Weighted Box Step-up, 35/20 lbs
Wall Ball, 20/14 lbs

Endurance for Wednesday

WOD: For time: 100 Box Jumps
Every minute you will do 5 burpees until you complete 100 box jumps.

35 Double Unders
7 Thrusters, 95/65 lbs
5 Toes-to-bars

Thursday, February 21st, 2019

Warm up: Burgner warm up
Tabata Row
Tabata Jump rope
Tabata empty bar hang power cleans

Strength/ Intensity Work: 5 rounds for time of:
Max reps Row Calories, 60 secs
Turkish Get-ups, 50/35 lbs

Each round complete a total of 40 reps or calories.
Example: If you Row 25 calories- complete 15 Turkish Get-ups that round.
If you Row 30 calories complete 10 Turkish Get-ups that round.

You will not be able to log your time here, so just include your rep breakdown for each of the 5 rounds.

30 Double Unders
15 Power Cleans, 115/80 lbs
30 Double Unders
15 Toes-to-bars

Olympic Lifting for Thursday

Clean: 2 Rep Max

Clean Pull: 3-3-3
3 @ 100% | 3 @ 105% | 3 @ 110%


Friday, February 22nd, 2019

Warm up
: light KB reverse and forward lunge twist down the rig
going back side lunge left/right into sumo high pull
SL. Deadlift/ donkey kick forward step into goblet squat
Over under fence w Kb

Strength- Front Squat 3-3-3-3-3

WOD- For 3 cycles:
3 Thrusters, 75/55 lbs - (RX+) - 135/95 lbs
6 Lateral Burpee Over Bars
9 Sit-ups

Olympic Lifting for Friday
Snatch Pull + Power Snatch + Overhead Squat:

Wendler Back Squat: Week 3
5 at 75% | 3 at 85% | 1+ at 95%

Saturday, February 23rd, 2019

CrossFit Friends & Family:
AMReps 1 min: Tire Flip

WOD: “Annie” on the Run
For time:
Run: 800m-400m-200m-100m-50m
Double Unders: 50-40-30-20-10
AbMat Sit-ups: 50-40-30-20-10

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