Welcome to October WildFire!
We have one of the new CrossFit Girl Workouts on the menu for Monday with spicy endurance work and ring muscle ups coming your way this week.
Consistency is the secret sauce. CrossFit is a program so it's the blend of the workouts, rest & recovery and nutrition over the course of the week, month and year that makes the CrossFit results happen.
As we get close to the end of the year and the beginning of 2025, get a goal review meeting with a coach scheduled so we can check in and see where you are at and help guide you through the rest of the year!
Join us October 19th at 6pm as WildFire celebrates 12 years of Fitness, Family, Fortitude, Fire and Fun!!
Monday
Rx
For time:
100 hang power snatches (45/65 lb)
100 push presses (45/65 lb)
100 sumo deadlift high pulls (45/65 lb)
100 front squats (45/65 lb)
Intermediate
For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
Beginner
For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)
CAP Compete
For time:
Plank Hold, 1 min
25 Strict Toes-to-rings
Elbow Plank Hold, 1 min
50 GHD Sit-ups
Plank Hold, 1 min
25 Strict Toes-to-rings
Elbow Plank Hold, 1 min
Tuesday
Rx
AMRAP 12:
25/36 cal on any machine
72 double-unders
Itermediate
AMRAP 12:
20/28 cal on any machine
50 double-unders
Beginner
AMRAP 12:
12/17 cal on any machine
50 single-unders
Strenght
Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
CAP Compete
Each for time
:Handstand Walk: 10x 50 ft
Rest 1 min between efforts.
Wednesday
Rx
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
Score: Total time
Intermediate
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
Score: Total time
Beginner
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups
Score: Total time
Skill Work
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
CAP Compete
Option 1
10 rounds, each round for time, of:
Air Bike, 500/400 m
Go every 2 mins.
Option 2
Chad Prep
For time:
250 Ruck Box Step-ups, 45/35 lbs, 20 in
Thursday
Rx/Intermediate
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.
Score: Total time
Beginner
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score = total time.
CAP Compete
Front Squat 5-5-5-5-5+
Use the heaviest weight you can for each set.Rest as needed between sets.
Friday
Rx/Intermediate/Beginner
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
CAP Compete
Option 1
5 rounds for quality of:
5 Weighted Dips, pick load
10 Strict Handstand Push-ups
Option 2
4 rounds for quality of:
Kettlebell Front Rack Hold, pick load, 1 min
15 Sumo Stance Good Mornings, pick load
.png)
