Summer Swolestice Part 1 This Friday - Programming: Week of June 10th - 15th, 2019


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This FRIDAY, June 14th is the 2nd Annual Summer Swolestice Part 1 at WildFire CrossFit!

The Swolestice is a 3 Part Series where we get together for some good ol’ fashion, in-house, competition, friends, family, Food & FUN! Get your partner and get ready to compete and then stick around for food & drinks to celebrate giving it your best. It’s going to be GREAT!

Programming: June 10th – 15th, 2019

Monday, June 10th, 2019

Warm Up: 2 rounds
5 Push ups on med ball,
5 Med ball lemon squeezers,
5 Med clean over the shoulder,
5 High jump over the med ball

Burgner Warm up

Strength: Hang Power Clean- 5-4-3-2-1

WOD: Tabata 30 sec on 15 sec rest
Single Dumbbell Hang Clean & Jerk, 50/35 lbs
Then 100 double unders for time
Tabata 30/15- sit ups
Then 20 calories on the row
Tabata 30/15- push ups
Then 25 cal bike

Tuesday, June 11th, 2019

Warm Up: Running line drills
10 slow banded squats
10 each leg banded abductor swing outs
10 each leg banded hamstring and glute swing backs

Strength: Back Squat 5 rep max

WOD: For Time
1000m Run
50 Thrusters 20 kg
30 Pull-ups

Wednesday, June 12th, 2019

Warm Up
: Shuttle runs w med ball

Core Strength: 1 rounds, 1 min per station, of:
Plank Hold
V-up
Superman
Hollow Hold
Opposite Arm Opposite Leg Raise
Russian Twist Kettlebell
Side Bend
Flutter Kick

WOD: 5 rounds, each round for time, of:
5 Atlas Stone Ground-to-Shoulders, pick load
10 Tire Flips Sled Push, pick load
100 ft Sled Pull, pick load, 100 ft

6:30pm Endurance – Wednesday, June 12th, 2019

9 min AMRAP
Run, 50 m
2 Burpees
Add 2 Burpees Every Round Until “Time”.
Run is 50M for EVERY Round

20 rounds for time of:
5 Wall Balls, 20/14 lbs
15 Double Unders
5 Kettlebell Swings, 53/35 lbs

Thursday, June 13th, 2019

Warm Up: Partner kettlebell burpee sac race

Strength: 10 Min EMOM
3 Shoulder Press at 80% 1 Rep Max
7 Min EMOM
5 Push Press at 70% of 1 Rep Max

WOD: For Time
35 Box Jumps, 24/20 in
5 Bar Muscle-ups
35 Russian Kettlebell Swings, 70/44 lbs
25 Box Jumps, 24/20 in
5 Bar Muscle-ups
25 Russian Kettlebell Swings, 70/44 lbs
15 Box Jumps, 24/20 in
5 Bar Muscle-ups
15 Russian Kettlebell Swings, 70/44 lbs

Friday, June 14th, 2019

Warm Up: For Time
100m run
10 pull overs
100 m karaoke
10 overhead squat
100m run
10 overhead deep lunge
100m run
10 snatch balance

Strength: Power Snatch + Hang Squat Snatch + Overhead Squat
1-1-1-1-1

WOD: 17 Min AMRAP
40 Burpees 30 Snatches, 75/45 lbs
30 Burpees 30 Snatches, 135/75 lbs
20 Burpees 30 Snatches, 165/100 lbs
10 Burpees
Max reps in time remaining, Snatch, 210/120 lbs

Saturday, June 15th, 2019

9am CrossFit Friends & Family
WOD: 5 rounds for time of:
Run, 200 m
10 Push-ups
10 Devils Press, 50/35 lbs
10 Single Arm Dumbbell Overhead Lunges, 50/35 lbs


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