CrossFit programming for WildFire CrossFit for the week of October 26 - 30, 2026.

Monday, October 26

AMReps 14 mins: (1+1) Ring Muscle-ups and (1) 200 m

Rx'd — As many reps as possible in 14 mins of:

• 1 Ring Muscle-up
• 1 Run, 200 m
• 2 Ring Muscle-ups
• 1 Run, 200 m
• 3 Ring Muscle-ups
• 1 Run, 200 m
• ...
• Continue adding 1 Ring Muscle-ups until time expires.

Intermediate — As many reps as possible in 14 mins of:

• 2 Ring Swings
• 1 Ring Dip
• 1 Run, 200 m
• 4 Ring Swings
• 2 Ring Dips
• 1 Run, 200 m
• 6 Ring Swings
• 3 Ring Dips
• 1 Run, 200 m
• ...
• Continue adding 2 Ring Swings and 1 Ring Dips until time expires.

Beginner — As many reps as possible in 14 mins of:

• 2 Ring Rows
• 1 Push-up
• 1 Run, 100 m
• 4 Ring Rows
• 2 Push-ups
• 1 Run, 100 m
• 6 Ring Rows
• 3 Push-ups
• 1 Run, 100 m
• ...
• Continue adding 2 Ring Rows and 1 Push-ups until time expires.

Tuesday, October 27

Deadlift : 2-2-2-2-2-2-2

Rx'd / Intermediate / Beginner — Deadlift 2-2-2-2-2-2-2

• Use the heaviest weight you can for each set.
• Rest as needed between sets.

Wednesday, October 28

AMRAP 9 mins: Handstand Walks and Toes-to-bars

Skill Work — For time: 100 Box Step-Ups, 20 in.

Rx'd — Complete as many rounds as possible in 9 mins of:

• Handstand Walk, 25 ft
• 9 Toes-to-bars

Intermediate — Complete as many rounds as possible in 9 mins of:

• 1 Box Around-the-World
• 9 Hanging Knees-to-Chests

Beginner — Complete as many rounds as possible in 9 mins of:

• Bear Crawl, 25 ft
• 9 Hanging Knee Raises

Thursday, October 29FT: Double Unders and Rope Climbs

Skill Work — 3 rounds for quality of:

• R Side Plank, 30 secs
• 20 Medicine Ball Russian Twists, 20/14 lbs
• L Side Plank, 30 secs
• 20 Medicine Ball Russian Twists, 20/14 lbs

Rx'd — For time:

• 300 Double Unders
• Every 1 min (starting at 0:00) complete:
• 2 Rope Climbs, 15 ft

Intermediate — For time:

• 150 Double Unders
• Every 1 min (starting at 0:00) complete:
• 1 Rope Climb, 12 ft

Beginner — For time:

• 300 Single Unders
• Every 1 min (starting at 0:00) complete:
• 2 Pull-to-Stands

Friday, October 30

FT: Power Snatches, Shoulder-to-Overheads, Power Snatches, and 7 more

Skill Work — Power Snatch 5-3-1-1-1

• Use the heaviest weight you can for each set.
• Rest as needed between sets.

Rx'd — For time:

• 15 Power Snatches, 155/105 lbs
• 5 Shoulder-to-Overheads, 155/105 lbs
• 12 Power Snatches, 155/105 lbs
• 5 Shoulder-to-Overheads, 155/105 lbs
• 9 Power Snatches, 155/105 lbs
• 5 Shoulder-to-Overheads, 155/105 lbs
• 6 Power Snatches, 155/105 lbs
• 5 Shoulder-to-Overheads, 155/105 lbs
• 3 Power Snatches, 155/105 lbs
• 5 Shoulder-to-Overheads, 155/105 lbs

Intermediate — For time:

• 15 Power Snatches, 115/105 lbs
• 5 Shoulder-to-Overheads, 115/75 lbs
• 12 Power Snatches, 115/75 lbs
• 5 Shoulder-to-Overheads, 115/75 lbs
• 9 Power Snatches, 115/75 lbs
• 5 Shoulder-to-Overheads, 115/75 lbs
• 6 Power Snatches, 115/75 lbs
• 5 Shoulder-to-Overheads, 115/75 lbs
• 3 Power Snatches, 115/75 lbs
• 5 Shoulder-to-Overheads, 115/75 lbs

Beginner — For time:

• 15 Power Snatches, 45/35 lbs
• 5 Shoulder-to-Overheads, 45/35 lbs
• 12 Power Snatches, 45/35 lbs
• 5 Shoulder-to-Overheads, 45/35 lbs
• 9 Power Snatches, 45/35 lbs
• 5 Shoulder-to-Overheads, 45/35 lbs
• 6 Power Snatches, 45/35 lbs
• 5 Shoulder-to-Overheads, 45/35 lbs
• 3 Power Snatches, 45/35 lbs
• 5 Shoulder-to-Overheads, 45/35 lbs

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