Monday
Skill Work
Pre-workout
EMOM 10:
2 thrusters
Rx
AMRAP 12:
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
Intermediate
AMRAP 12:
2 wall-ball shots (9/10 ft) (10/14 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
Beginner
AMRAP 12:
2 wall-ball shots (9/9 ft) (6/10 lb)
2 box jump-overs (12/12 in)
2 burpees
– After every round add 2 reps to each movement.
Tuesday
Rx
Complete as many rounds as possible in 25 mins of:
Run, 1000 m
10 Ring Muscle-ups
10 Wall Walks
40 Single Arm Dumbbell Snatches, 50/35 lbs
Intermediate
Complete as many rounds as possible in 25 mins of:
Run, 1000 m
10 Jumping Muscle-ups
10 Partial Wall Walks
40 Single Arm Dumbbell Snatches, 35/20 lbs
Beginner
Complete as many rounds as possible in 25 mins of:
Run, 800 m
10 Low Ring Muscle-up Transitions
10 Inchworm + Push-ups
20 Single Arm Dumbbell Snatches, 15/10 lbs
Wednesday
Skill Work
Pre-workout
EMOM 10:
1 deadlift + 1 power clean
Rx
For time:
22-16-10
Deadlifts (135/205 lb)
Double-dumbbell box step-ups (20/20 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans (135/205 lb)
Double-dumbbell box step-overs (20/20 in) (35/50 lb)
Score: Total time
Intermediate
For time:
22-16-10
Deadlifts (95/135 lb)
Double-dumbbell box step-ups (12/12 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans and then (95/135 lb)
Double-dumbbell box step-overs (12/12 in) (35/50 lb)
Score: Total time
Beginner
For time:
18-12-6
Deadlifts (35/45 lb)
Single-DB box step-ups (12/12 in) (10/15 lb)
Rest 1:00
9-6-3
Power cleans (35/45 lb)
Single-DB box step-overs (12/12 in) (10/15 lb)
Score: Total time
Thursday
Rx
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)
Intermediate
On a 10:00 clock:
150 double-unders
25 chest-to-bar pull-ups
25 chin-over-bar pull-ups
Max-reps thrusters (75/115 lb)
Beginner
On a 10:00 clock:
100 single-unders
30 ring rows
Max-reps thrusters (35/45 lb)
Skill Work
Post-workout
6 sets:
1-5 strict weighted pull-ups
– Rest 1:30 between sets.
Friday
Rx
5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
5 rounds for time:
250-m row
200-m run
– Rest 3:00 between rounds.
Score: Total time
Skill Work
Post-workout
8 sets:
:20 hollow rocks
:10 rest
Saturday
Coach Damian's Hero Workout
Rx
33 rounds for time of:
3 Handstand Push-ups
3 Power Cleans, 185/125 lbs
2 Alternating Pistols
3 Bar Muscle-ups
Intermediate
33 rounds for time of:
3 Pike Handstand Push-ups
3 Power Cleans, 135/95 lbs
2 Front Rack Lunges, 135/95 lbs
3 Chest-to-bar Pull-ups
Beginner
33 rounds for time of:
3 Hand Release Push-ups
3 Power Cleans, 95/65 lbs
2 Lunges
3 Pull-ups
Each version can be done individually, with a partner or a team of 3.
Coach DamianIn honor and memory of Wildfire Crossfit coach Damian Walker. On March 3, 2023 Coach Damian gave his life to successfully save the lives of multiple members of his family member who were caught in a rip current off the coast of Puerto Rico. Coach Damian had traveled to the island with his family to spread the ashes of his paternal grandfather who had passed the year prior. Tragically and in an attempt to save Coach Damian, his father Luis Walker, also lost his life after attempting to save his son from the same rip current after Coach Damian’s successful effort.
Here, the number three represents many things:
- Three generations were lost on this day,
- Coach Damian was 33 years old, and
- This tragedy occurred on the third day of the third month of the 23rd year of this generation.
Coach Damian spent most of his life as everyone’s hero based on his commitment to putting others before himself and demonstrating what it means to be larger-than-life. Coach Damian loved gymnastics and heavy lifting, as well as everything about animals, anime, Marvel, DC, Crossfit, Dance Dance Revolution, game nights, hiking, and Six Flags rollercoasters, yet it was his unwavering and unending belief that every single person is so much more capable than they think that solidified his larger-than-life superhero status at Wildfire Crossfit and beyond.
Coach Damian lived his life 100% all in. And he left this life the way he lived it, a HERO. Coach Damian is survived by his incredible wife Salmeh, along with many friends and family that loved him dearly, along with pups Hershey, Dumbalou, and Yoda.
“I’m the only me I know! Be yourself! Strong, funny, modest”
-Damian WalkerThis WOD is tough and meant to be. It was inspired by Damian’s favorite hero wod, Holleyman.
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