CrossFit Programming for WildFire CrossFit week of September 14-18, 2026

Wildfire CrossFit — Week of September 14–18, 2026

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MONDAY, SEPTEMBER 14 

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Skill Work: 

Bench Press 5-4-3-2-1

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

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Rx'd — 3 rounds for time of:

• Row, 500/450 m
• 20 Dumbbell Bench Press, 50/35 lbs

Intermediate — 3 rounds for time of:

• Row, 500/450 m
• 20 Dumbbell Bench Press, 35/25 lbs

Beginner — 3 rounds for time of:

• Row, 350/300 m
• 15 Dumbbell Bench Press, 25/15 lbs
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TUESDAY, SEPTEMBER 15 

Rx'd — As many reps as possible in 8 mins of:

• 22 Back Rack Lunges, 115/80 lbs
• 25 Pull-ups
• 22 Front Rack Lunges, 115/80 lbs
• 25 Chest-to-bar Pull-ups
• 22 Overhead Lunges, 115/80 lbs
• Bar Muscle-up

Intermediate — As many reps as possible in 8 mins of:

• 22 Back Rack Lunges, 85/60 lbs
• 25 Jumping Pull-ups
• 22 Front Rack Lunges, 85/60 lbs
• 25 Pull-ups
• 22 Overhead Lunges, 85/60 lbs
• Chest-to-bar Pull-up

Beginner — For time:

• 12 Back Rack Lunges, 25/15 lbs
• 15 Ring Rows
• 12 Front Rack Lunges, 25/15 lbs
• 15 Ring Rows
• 12 Overhead Lunges, 25/15 lbs
• 15 Jumping Pull-ups
• Time cap: 8 mins

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WEDNESDAY, SEPTEMBER 16 

Rx'd — For time:

• Run, 200 m
• 15 Clean & Jerks, 135/95 lbs
• Run, 200 m
• 12 Clean & Jerks, 135/95 lbs
• Run, 200 m
• 9 Clean & Jerks, 135/95 lbs
• Run, 200 m
• 9 Clean & Jerks, 135/95 lbs
• Time cap: 15 mins

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THURSDAY, SEPTEMBER 17 

Rx'd — Every 1 min for 20 mins, alternating between:

• 12/9 Echo Bike Calories
• 10 Toes-to-bars

Intermediate — Every 1 min for 20 mins, alternating between:

• 9/7 Echo Bike Calories
• 5 Toes-to-bars

Beginner — Every 1 min for 20 mins, alternating between:

• 7/5 Echo Bike Calories
• 5 Toes To Targets

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FRIDAY, SEPTEMBER 18 

Skill Work:

Power Snatch + Snatch 1-1-1-1-1

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

Rx'd — 5 rounds for time of:

• 8 Power Snatches, 95/65 lbs
• 8 Burpee Over Bars
• 30 Double Unders

Intermediate — 5 rounds for time of:

• 8 Power Snatches, 75/55 lbs
• 8 Burpee Over Bars
• 20 Double Unders

Beginner — 5 rounds for time of:

• 8 Hang Power Snatches, 45/35 lbs
• 8 Burpees
• 30 Single Unders

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