CrossFit Programming for WildFire CrossFit Week of September 28- October 2, 2026

Monday, September 28, 2026

Alt EMOM 36 mins: Rows, Ski Ergs, and Bikes

Rx'd — Every 6 mins for 36 mins, alternating between:

• Row, 1000 m
• Ski Erg, 1000 m
• Bike, 2500 m

Beginner — Every 6 mins for 36 mins, alternating between:

• Row, 700 m
• Ski Erg, 700 m
• Bike, 1800 m

Tuesday, September 29, 2026

Skill Work — Freestanding Handstand : Max HoldA single Freestanding Handstand Hold for max time.

7 RFT: Thrusters, Sumo Deadlift High-pulls, and Handstand Push-ups

Rx'd — 7 rounds for time of:

• 7 Thrusters, 95/65 lbs
• 7 Sumo Deadlift High-pulls, 95/65 lbs
• 7 Handstand Push-ups

Intermediate — 7 rounds for time of:

• 7 Thrusters, 75/55 lbs
• 7 Sumo Deadlift High-pulls, 75/55 lbs
• 7 Pike Push-ups

Beginner — 5 rounds for time of:

• 5 Thrusters, 45/35 lbs
• 5 Sumo Deadlift High-pulls, 45/35 lbs
• 5 Push-ups

Wednesday, September 30, 2026

Lifting: Snatches and Clean & Jerks

Rx'd — Snatch 1-1-1-1-1, using heaviest weight per set

• Clean & Jerk 1-1-1-1-1, using heaviest weight per set

Beginner — Snatch 3-3-3-3-3, using heaviest weight per set

• Clean & Jerk 3-3-3-3-3, using heaviest weight per set

Thursday, October 1, 2026

Skill Work — Every 1 min for 5 mins: Pull Over On Bar3 Pull Over On Bars

• Every 1 min for 5 mins.

2 mins RemReps: Bike Calories, Dumbbell Box Step-ups, and Sin...

Rx'd — In 2 mins, for max reps of:

• 15/12 Bike Calories
• 10 Dumbbell Box Step-ups, 50/35 lbs, 20 in
• max reps in remaining time Single Unders
• Rest 1 min
• -- then --
• In 2 mins, for max reps of:
• 15/12 Bike Calories
• 10 Dumbbell Box Step-ups, 50/35 lbs, 20 in
• max reps in remaining time Crossovers
• Rest 1 min
• -- then --
• In 2 mins, for max reps of:
• 15/12 Bike Calories
• 10 Dumbbell Box Step-ups, 50/35 lbs, 20 in
• max reps in remaining time Double Unders
• Rest 1 min
• -- then --
• In 2 mins, for max reps of:
• 15/12 Bike Calories
• 10 Dumbbell Box Step-ups, 50/35 lbs, 20 in
• max reps in remaining time Triple Unders

Intermediate — In 2 mins, for max reps of:

• 12/9 Bike Calories
• 10 Dumbbell Box Step-ups, 35/20 lbs, 20 in
• max reps in remaining time Single Unders
• Rest 1 min
• -- then --
• In 2 mins, for max reps of:
• 12/9 Bike Calories
• 10 Dumbbell Box Step-ups, 35/20 lbs, 20 in
• max reps in remaining time Crossovers
• Rest 1 min
• -- then --
• In 2 mins, for max reps of:
• 12/9 Bike Calories
• 10 Dumbbell Box Step-ups, 35/20 lbs, 20 in
• max reps in remaining time Double Unders
• Rest 1 min
• -- then --
• In 2 mins, for max reps of:
• 12/9 Bike Calories
• 10 Dumbbell Box Step-ups, 35/20 lbs, 20 in
• max reps in remaining time Triple Unders

Beginner — In 2 mins, for max reps of:

• 15/12 Bike Calories
• 10 Dumbbell Box Step-ups, 15/10 lbs, 10 in
• max reps in remaining time Single Unders
• Rest 1 min
• -- then --
• In 2 mins, for max reps of:
• 7/5 Bike Calories
• 10 Dumbbell Box Step-ups, 15/10 lbs, 10 in
• max reps in remaining time Running Step Single Unders
• Rest 1 min
• -- then --
• In 2 mins, for max reps of:
• 7/5 Bike Calories
• 10 Dumbbell Box Step-ups, 15/10 lbs, 10 in
• max reps in remaining time Backward Single Unders
• Rest 1 min
• -- then --
• In 2 mins, for max reps of:
• 7/5 Bike Calories
• 10 Dumbbell Box Step-ups, 15/10 lbs, 10 in
• max reps in remaining time Crossovers

Friday, October 2, 2026

AMReps 12 mins (1,2,3,...): Deadlifts and Bar Muscle-ups

Rx'd — As many reps as possible in 12 mins of:

• 1 Deadlift, 315/225 lbs
• 1 Bar Muscle-up
• 2 Deadlifts, 315/225 lbs
• 2 Bar Muscle-ups
• 3 Deadlifts, 315/225 lbs
• 3 Bar Muscle-ups
• ...
• Continue adding 1 rep each round to each movement until time expires.

Intermediate — As many reps as possible in 12 mins of:

• 1 Deadlift, 255/175 lbs
• 1 Chest-to-bar Pull-up
• 2 Deadlifts, 255/175 lbs
• 2 Chest-to-bar Pull-ups
• 3 Deadlifts, 255/175 lbs
• 3 Chest-to-bar Pull-ups
• ...
• Continue adding 1 rep each round to each movement until time expires.

Beginner — As many reps as possible in 12 mins of:

• 1 Deadlift, 95/65 lbs
• 1 Burpee Jumping Pull-up
• 2 Deadlifts, 95/65 lbs
• 2 Burpee Jumping Pull-ups
• 3 Deadlifts, 95/65 lbs
• 3 Burpee Jumping Pull-ups
• ...
• Continue adding 1 rep each round to each movement until time expires.

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