CrossFit Programming for WildFire CrossFit Week of November 9-14, 2026

Monday, November 9

Helen

Rx'd — 3 rounds for time of:

• Run, 400 m
• 21 Kettlebell Swings, 1.5/1 pood
• 12 Pull-ups

Intermediate — 3 rounds for time of:

• Run, 400 m
• 21 Russian Kettlebell Swings, 53/35 lbs
• 6 Pull-ups

Beginner — 3 rounds for time of:

• Run, 200 m
• 15 Kettlebell Swings, 26/18 lbs
• 12 Ring Rows

Tuesday, November 10

FT: Snatches, Handstand Walks, Snatches, and 7 more

Skill Work — 1x [ 4 Power Snatches + 4 Squat Snatches ]

• 1x [ 3 Power Snatches + 3 Squat Snatches ]
• 1x [ 2 Power Snatches + 2 Squat Snatches ]
• 1x [ 1 Power Snatch + 1 Squat Snatch ]
• Use the heaviest weight you can for each set.
• Rest as needed between sets.

Rx'd — For time:

• 5 Snatches, 185/125 lbs
• Handstand Walk, 30 ft
• 4 Snatches, 185/125 lbs
• Handstand Walk, 30 ft
• 3 Snatches, 185/125 lbs
• Handstand Walk, 30 ft
• 2 Snatches, 185/125 lbs
• Handstand Walk, 30 ft
• 1 Snatch, 185/125 lbs
• Handstand Walk, 30 ft

Intermediate — For time:

• 5 Snatches, 135/95 lbs
• Handstand Walk, 10 ft
• 4 Snatches, 135/95 lbs
• Handstand Walk, 10 ft
• 3 Snatches, 135/95 lbs
• Handstand Walk, 10 ft
• 2 Snatches, 135/95 lbs
• Handstand Walk, 10 ft
• 1 Snatch, 135/95 lbs
• Handstand Walk, 10 ft

Beginner — For time:

• 5 Snatches, 45/35 lbs
• Bear Crawl, 30 ft
• 4 Snatches, 45/35 lbs
• Bear Crawl, 30 ft
• 3 Snatches, 45/35 lbs
• Bear Crawl, 30 ft
• 2 Snatches, 45/35 lbs
• Bear Crawl, 30 ft
• 1 Snatch, 45/35 lbs
• Bear Crawl, 30 ft

Wednesday, November 11

CHAD1000X Hero Workout

Rx'd — For time:

• 1000 Weighted Box Step-ups, 45/35 lbs, 20 in
• In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

Intermediate — For time: 1000 Weighted Box Step-ups, 30/20 lbs, 20 in

Beginner — For time: 1000 Box Step-ups, 12 in

Thursday, November 12AMRAP 12 mins: Bike Calories and Ring Muscle-ups

Skill Work — For quality: 15 Skin-the-Cats

Rx'd — Complete as many rounds as possible in 12 mins of:

• 20/15 Bike Calories
• 5 Ring Muscle-ups

Intermediate — Complete as many rounds as possible in 12 mins of:

• 15/12 Bike Calories
• 5 Jumping Ring Muscle-ups

Beginner — Complete as many rounds as possible in 12 mins of:

• 10/8 Bike Calories
• 5 Low Ring Transitions

Friday, November 13

Bench Press : 5-3-1-5-3-1-5-3-1

Rx'd / Intermediate / BeginnerBench Press 5-3-1-5-3-1-5-3-1

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

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