Programming: Week of May 13th - 17th, 2019

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REMINDER: The 5th Annual Fire & Ice Competition is this Saturday, May 18th, at WildFire CrossFit. Since all classes will be cancelled that day, come on in and watch Teams from all over Arizona battle it out! Competition begins at 8am and there will be food trucks, sponsor and vendor tents, and all kinds of FUN!

Programming: Week of May 13th – 17th, 2019

Monday, May 13th, 2019


Warm Up: Line drills
Bear Crawl
Broad jump
Side shuffle
& more


PVC Pullovers & Shoulder & Chest Stretches

Strength: Shoulder press: 3-3-3-3-3
Dumbbell bench press: 8-8-8-8-8


WOD: 10 Rounds For Time of
20 Push Ups & 10 Sit Ups
12 Min CAP

Tuesday, May 14th, 2019

Warm Up: 100m Jog
100m Karokoee
100m Jog
100m High skip

Point of focus is both of these movement you are leading with the balls of your feet, no one crosses over in karokee with their heel and high skip landing on their heel) the spread of your foot is meant to absorb your impact not the heel)


Cossack Squats
Dynamic toe touches
Knee hug into turning hip - Externally rotated standing pigeon


Strength- Explosive Work
6 Sets of
6 weighted step ups (3 each leg)
Immediately followed by a 100m sprint
Resting 3 minutes Between Sets


WOD: 20min ascending rep AMREP

100m Run

10 Box Jump Overs

10 Hang Alternating Dumbbell Clean & Jerk 50/35


Reps Increase by 100m & 10 reps


Wednesday, May 15th, 2019

Warm Up: Row & Burgener Snatch Warm Up
100m Row > 5 Shin to above the knee
100m Row > 5 Hang to power position
100m Row > 5 Power to shrug & elbows
100m Row > 5 High elbow punch catch
100m Row 5 Overhead squat


Strength: Power Snatch + Hang Power Snatch + Squat Snatch Complex


WOD: 9 min AMRAP

3 Squat snatches 135/95 Scale 115/75
6 Chest to Bar scale pull up

Thursday, May 16th, 2019

Warm Up: 2-min Jump Rope
10 Jumping Pull Ups
10 Jumping Air Squats
10 Lemon Squeezers
20 Bicycle Crunches  
10 Hollow Ups
10 Down up Dog
250m Row

Strength: Fight gone bad style but with focus on quality
4 Rounds 1 min. each

Strict Pull ups
Weighted Sit Ups
Side Plank (30 secs per side) no droopy hips


WOD: For Time
1000m Row buy in
~Then: 21-15-9
Toes to Bar and Kettle bell swings 53/35

100 Double unders after each round

Friday, May 17th, 2019

Warm Up: 400m run
10 Lunges
10 Curtsy lunges
10 Deep squat push knees out
10 Straight leg kick into donkey kick
400m Backward run


Strength: Back Squat (1 ¼) 5-5-5-5-5


WOD: 3 Rounds For Reps
2 Min AMRAP of Air Squats
Immediately followed by a 400 M Run

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