Welcome to April! We have 27 athletes that moved on to the next stage of the CrossFit Games, qualifiying for Quarterfinals. The Quarterfinals workouts happen April 18th- 22nd and will be programmed in classes so all of us can have some fun with those workouts.
With that we have some more benchmark CrossFit Girl workouts coming and some good strength tests coming. This week you will see "Barbara", 10 rep Back Squats and developing skills with knees to elbows and handstand push ups!
On Sunday join us for Coach Damian's Hero WOD.
One year ago on March 3, 2023 we lost our own WildFire CrossFit hero, Coach Damian, to a rip current in Puerto Rico. More to come on his story and the workout.
Monday:
WOD: "Barbara"
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 mins between each round.
Do not include your rest when logging.
Tuesday
Strength: On a 10min clock build to a heavy set of 3 Clean & Jerks unbroken
WOD: 5 rounds for time of:
Run, 200 m
6 Clean & Jerks, 185/125 lbs
Wednesday
Strength: 2 Hang Power Snatches, pick load
Every 1:30 for 9 mins.
WOD:
3 rounds for time of:
25 Knees-to-elbows
20 Crossover Double Unders
15/12 Bike Calories
10 Hang Power Snatches, 115/75 lbs
Thursday
WOD: As many reps as possible in 9 mins of:
2 Box Jumps, 24/20 in
2 Handstand Push-ups
4 Box Jumps, 24/20 in
4 Handstand Push-ups
6 Box Jumps, 24/20 in
6 Handstand Push-ups
...Continue adding 2 reps to each movement each round until time expires.
Strength: For quality:
50 Double Kettlebell Shoulder Press, pick load
Friday
Heavy Day:
Back Squat 10-10-10-10-10
Use the heaviest weight you can for each set.Rest as needed between sets.
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