Programming for Monday, May 6th, 2019


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As always  we've got a great week ahead for you at WildFire CrossFit!

We are going to post the rest of the week of programming tonight, for now  we just want you to focus on today, cuz it's a good one.

The Strength/Endurance is a 10 Round E2MO2M. In other words, every 2 min in the 2 min. You will be doing 3 Deadlifts at 80% of your 1 Rep Max followed by 12/10 Cal Row. Quite simply, the faster you go the more rest you will have each round.

The WOD today is going to be a great prep for the upcoming Memorial Day workout, "Murph". 

Today , we are doing 100 Pull Ups for time.

The kicker is that every min on the min, starting with "Go" (or "Work" if you are in Coaches Rachel or Mo's class) you will complete 4 Box Jumps.

Again, quite simply, the faster you get through the pull ups, the less box jumps you have to complete.

Just be sure that whatever method of pull ups you do, butterfly, kipping, or jumping  you are getting your chin over the bar every time and working on the best range of motion possible.

And above all, HAVE FUN!!


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