This is the last week of the CrossFit Open 2025!!
It's going to be epic! Even if you are not doing the Open join us Saturday 8-12 for the event! Come cheer on your fellow WildFire Athlete and see the energy for yourself!
We will be having a potluck and final 4th event fun so plan to stay till the end and bring some yummy food!
Here's the plan for this week for class:
Monday
Rx
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Shoulder-to-overhead
5-5-5-5-5
Score: Load
Skill Work
Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.
Tuesday
Skill Work
Pre-workout
3 sets:
5 front squats
– Build to workout load or slightly heavier.
Rx
AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (125/185 lb)
25 double-unders
Intermediate
AMRAP 12:
5 pull-ups
25 double-unders
5 front squats (95/135 lb)
25 double-unders
Beginner
AMRAP 12:
5 banded strict pull-ups
25 single-unders
5 front squats (55/75 lb)
25 single-unders
Wednesday
Rx
3 rounds for time:
30 Russian KB swings (35/53 lb)
15 handstand push-ups
Score: Total time
Intermediate
3 rounds for time:
25 Russian KB swings (35/53 lb)
10 handstand push-ups
Score: Total time
Beginner
3 rounds for time:
20 Russian KB swings (18/26 lb)
10 push-ups from the knees
Score: Total time
Skill Work
Post-workout
4 rounds for quality of:
Dumbbell Farmer Carry, pick load, 100 m
Sandbag Bear Hug Hold, pick load, 1 min
Thursday
Rx
4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.
Score: Total time
Intermediate
4 rounds for time with a partner:
20 toes-to-bars
400-m run
– Share the toes-to-bar and run together.
Score: Total time
Beginner
4 rounds for time with a partner:
10 hanging leg raises
200-m run
– Share the leg raises and run together.
Score: Total time
Skill Work
Post-workout
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
EMOM 10:
10-20 alternating shoulder taps in a handstand hold or plank hold
Friday
Open 25.3
TBA
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