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  • Programming: Week of September 16th - 21st, 2019


    Programming: Week of September 16 th – 21 st , 2019
    Monday, September 16 th , 2019


    Strength
    : Squat Clean 3-3-3 Every 1 min for 12 mins do: Handstand Push Up Progression Clean Technique WOD:
    In 8 mins, for max reps of: Run, 400 m 25 Pull-ups 20 Kipping Handstand Push-ups max reps in remaining time Squat Cleans, 135/95 lbs Rest 2 mins -- then -- In 8 mins, for max reps of: Run, 700 m 15 Chest-to-bar Pull-ups 10 Strict Handstand Push-ups max reps in remaining time Squat Cleans, 135/95 lbs Tuesday, September 17 th , 2019

    Strength
    : Shoulder Press 5-5-5-5-5 WOD
    : For 3 cycles: ....

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  • Programming: Week of September 9th - 14th, 2019


    Programming: Week of September 9 th – 14 th , 2019

    Monday, September 9 th , 2019

    Strength
    : Split Jerk 5-5-5-5-5 WOD
    : For time: 10 Shoulder Press, 115/75 lbs 15 Overhead Squats, 115/75 lbs 20 Push Press, 115/75 lbs 25 Front Squats, 115/75 lbs 30 Push Jerks, 115/75 lbs 35 Back Squats, 115/75 lbs Tuesday, September 10 th , 2019

    Strength
    : Every 1 min for 12 mins, alternating between: 3 Power Snatches, pick load 5/3 Strict Pull-ups WOD
    : 4 rounds, 1 min per station, of: Row Calorie Toes-to-bar Hang Power Snatch, 95/65 lbs Lateral Burpee Over Bar Perform this like "Fight Gone Bad," by rotating ....

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  • Successfully Completing a 1 Rep Max


    Completing a 1 Rep Max
    This week at WildFire CrossFit we are going to keep the bell ringing with 2 different 1 Rep Max Lifts, the Back Squat, and the Shoulder Press. Testing your 1 Rep Max is important because it challenges you to get stronger and be better. Getting a personal record is exciting and there’s a well-deserved sense of satisfaction that comes with it. Going heavy is an important part of getting stronger because it releases hormones such as testosterone and HGH which will support and promote muscle growth. So, whether you enjoy heavy lifting or not, there is a huge benefit to incorporating it into your training. Whether you know your current Max in ....

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  • Programming: Week of September 2nd - 7th, 2019

    Programming: Week of September 2 nd – 7 th , 2019
    Monday, September 2 nd , 2019
    Celebrating 7 Years of Fitness, Family, & FUN at WildFire CrossFit Strength
    : Push Press 5-5-5-5-5 WOD:
    “WildFire 20” For time: 20 Cleans, 135/95 lbs Run, 200 m 20 Push Press, 135/95 lbs Run, 200 m 20 Burpees Run, 200 m 20 Pull-ups Run, 200 m 20 Toes-to-bars Run, 200 m Tuesday, September 3 rd , 2019

    Strength:
    Back Squat 1 Rep Max Record your best Back Squat 1 rep max lift WOD:
    Complete as many rounds as possible in 5 mins of Run, 100 m 15 Air Squats 10 Push-ups 5 Toes-to-bars (Or Bar Muscle Ups or Ring Dips) *You may ....

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  • Programming: Week of August 26th – 31st, 2019

    Programming: Week of August 26 th – 31 st , 2019
    Monday, August 26 th , 2019

    Strength:
    Front Squat Pause 3-3-3-3-3-3 WOD:
    For time: 50 Front Squats, 95/65 lbs Starting with a 200m run, every time the bar is dropped athlete will go out for a 200m run. Tuesday, August 27 th , 2019

    Strength:
    Barbell Good Morning 5-5-5-5-5 WOD
    : In 3 mins, for max reps of Row, 500 m max reps in remaining time Deadlifts, Rx: 225/155 | I: 185/105 | S: 135/95 -- then -- In 3 mins, for max reps of: Run, 400 m max reps in remaining time Pull-ups Rest 3 mins -- then -- In 3 mins, for max rep of: Row, 500 m max reps in remaining time Deadlifts, 275/205 ....

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  • Summer Swolestice Part 3 - And the winner is...

    Kids are back in school, the Summer is almost over, and the final event of the 2019 Summer Swolestice is in the books! We had a GREAT time, good food, a few drinks and laughs, amazing company, and a LOT of FUN!! We appreciate everyone who came out to participate, cheer, and help judge. THANK YOU for helping us make this such a great event!! At WildFire CrossFit, it has always been our goal to make sure everyone is included in everything we do, and this event made that happen. We want people who are just getting started with CrossFit be able to participate and have fun working alongside our very best. This year, each event was for partners, and while we had Scaled, Intermediate, ....

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  • Programming: Week of August 19th - 24th, 2019

    Programming: Week of August 19 th – 24 th , 2019
    Monday, August 19 th , 2019
    It’s not often we get the opportunity to come together with the greater CrossFit Community for a great cause. This week, we get 2 such occasions. Most of you already know about Hotshots, this weekend at Captain CrossFit in Prescott, AZ, where we get to honor the 19 brave men who gave their lives protecting their community. Today we get to support Anthony Baca, a Coach from CrossFit Blade who is fighting a rare form of cancer. Anthony is also a father, husband, son, and friend, so please keep him in your thoughts and prayers as he takes on this battle. Here’s his story ....

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  • Programming: Week of August 12th - 17th, 2019

    Programming: Week of August 12 th – 17 th , 2019 Monday, August 12 th , 2019

    Strength:
    Snatch Grip Deadlift 3-3-3-3 3 Position Snatch 1-1-1-1 WOD:
    For 2 cycles: AMRAP in 3 mins of 3 Power Snatches, 95/65 lbs 6 Overhead Squats, 95/65 lbs 9 Lateral Bar Jumps Rest 2 mins between each cycle For each cycle restart the AMRAP Olympic Lifting for Monday
    Back Squat 3 @ 60% | 3 @ 70% | 3 @ 80% 3 @ 80% | 3 @ 80% | 3 @ 80% Tuesday, August 13 th , 2019
    Strength:
    Every 1 min for 10 mins, alternating between: 8 Dumbbell Bench Press, 50/35 lbs 5/3 Strict Chin-ups, pick load For the chin ups you can add weight with a med ball if you ....

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  • Programming: Week of 5th - 10th, 2019

    Programming: Week of August 5 th – 10 th , 2019

    Monday, August 5 th , 2019

    Strength:
    Every 1 min for 12 mins, alternating between: 2 Clean Pulls, 80% 1RM 3 Wide Grip Strict Pull-ups WOD:
    Open WOD 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squat, (Rx-50/35 lbs | S-35/20) Bar Facing Burpee Open WOD 18.2A Rx Clean: 1 rep max Tuesday, August 6 th , 2019

    Strength
    : Thruster + Push Press + Push Jerk + Split Jerk 1-1-1-1-1-1-1 WOD
    : “Air Force” 20 Thrusters, 95/65 lbs 20 Sumo Deadlift High-pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front ....

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  • Programming: Week of July 29th - August 3rd, 2019

    Programming: Week of July 29 th – August 3 rd , 2019
    Monday, July 29 th , 2019

    Strength
    : Shoulder Press 10 at 40% 1RM | 10 at 50% 1RM | 8 at 60% 1RM 8 at 70% 1RM | 8 at 75% 1RM | 10 at 60% 1RM WOD
    : For time 30 Bear Complexes, 115/75 lbs 12 Min CAP The point of this is intensity. If you need to lower the weight to get under the cap, go for it. That said, when we see you fly through your first 10 reps unbroken, we are going to add weight. Tuesday, July 30 th , 2019

    Strength
    : Dumbbell Bench Press 3-3-3-3-3 Chin Ups 3 Sets for Max Reps WOD
    : For time Run, 800 m -- then -- 2 rounds of: 25 Power Snatches, 75/55 lbs 25 Push-ups -- then -- ....

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