CrossFit Programming for WildFire CrossFit Week of October 5-9, 2026

WILDFIRE CROSSFIT — WEEK OF OCTOBER 5

MONDAY, OCTOBER 5Back Squat

Rx'd / Intermediate / Beginner — Back Squat 7-7-7-7-7Use the heaviest weight you can for each set. Rest as needed between sets.

TUESDAY, OCTOBER 6

Partner WOD: Rows, Power Cleans & Rope Climbs

Rx'd — for time:

• Row, 1000/800 m
• 30 Power Cleans, 135/95 lbs
• 8 Rope Climbs, 15 ft
• Row, 1500/1300 m
• 8 Rope Climbs, 15 ft
• 30 Power Cleans, 135/95 lbs
• Row, 1000/800 m

Intermediate — for time:

• Row, 800/600 m
• 30 Power Cleans, 95/65 lbs
• 6 Rope Climbs, 12 ft
• Row, 1500/1200 m
• 6 Rope Climbs, 12 ft
• 30 Power Cleans, 95/65 lbs
• Row, 800/600 m

Beginner — for time:

• Row, 600/400 m
• 20 Power Cleans, 45/35 lbs
• 8 Seated Rope Lock Offs
• Row, 1000/800 m
• 8 Seated Rope Lock Offs
• 20 Power Cleans, 45/35 lbs
• Row, 600/400 m

WEDNESDAY, OCTOBER 7

AMRAP 12: Burpee Over Kettlebells, KB Goblet Squats & Russian KB Swings

Skill Work — every 1 min for 12 mins, alternating between:

• Ring Support Hold, 30 secs
• 8/5 Strict Ring Dips
• 10 GHD Sit-ups

Rx'd — 12 minute AMRAP of:

• 12 Burpee Over Kettlebells
• 12 Kettlebell Goblet Squats, 70/53 lbs
• 24 Russian Kettlebell Swings, 70/53 lbs

Intermediate — 12 minute AMRAP of:

• 12 Burpee Over Kettlebells
• 12 Kettlebell Goblet Squats, 53/35 lbs
• 24 Russian Kettlebell Swings, 53/35 lbs

Beginner — 12 minute AMRAP of:

• 12 Burpee Over Kettlebells
• 12 Kettlebell Goblet Squats, 26/18 lbs
• 24 Russian Kettlebell Swings, 26/18 lbs

THURSDAY, OCTOBER 8

For Time: Handstand Push-ups & Air Bike Calories

Rx'd — for time:

• 50 Handstand Push-ups
• 100 Air Bike Calories

Intermediate — for time:

• 50 Box Pike Handstand Push-ups
• 80 Air Bike Calories

Beginner — for time:

• 35 Pike Push-ups
• 60 Air Bike Calories

FRIDAY, OCTOBER 9

5 Rounds For Time: Toes-to-bars, Pull-ups & Box Jump Overs

Rx'd — 5 rounds for time of:

• 12 Toes-to-bars
• 12 Pull-ups
• 12 Box Jump Overs, 24/20 in

Intermediate — 5 rounds for time of:

• 8 Toes-to-bars
• 8 Pull-ups
• 12 Box Jump Overs, 24/20 in

Beginner — 5 rounds for time of:

• 8 Toes To Targets
• 10 Ring Rows
• 12 Box Step Overs

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