CrossFit Programming Week of August 31- September 4, 2026

WILDFIRE CROSSFIT — WEEK OF AUGUST 31

MONDAY, AUGUST 31Fight Gone Bad

Rx'd / Intermediate — 3 rounds, 1 min per station, for max reps of:

• Wall Ball, 20/14 lbs, 10/9 ft
• Sumo Deadlift High-pull, 75/55 lbs
• Box Jump, 20 in
• Push Press, 75/55 lbs
• Row Calorie
• Rest 1 min

Rotate immediately to the next station every 1 min — the clock does not stop or reset between stations.

Beginner — 3 rounds, 1 min per station, for max reps of:

• Wall Ball, 10/6 lbs, 10/9 ft
• Sumo Deadlift High-pull, 45/35 lbs
• Box Step-up, 20/12 in
• Push Press, 45/35 lbs
• Row Calorie
• Rest 1 min

Rotate immediately to the next station every 1 min — the clock does not stop or reset between stations.

TUESDAY, SEPTEMBER 110 Minute AMRAP: Burpee Pull-ups & Kettlebell Swings

Rx'd — in 10 mins, for max reps of:

• 50 Burpee Pull-ups
• 75 Kettlebell Swings, 53/35 lbs
• Max reps in remaining time: Burpee Pull-ups

Intermediate — in 10 mins, for max reps of:

• 35 Burpee Pull-ups
• 50 Kettlebell Swings, 53/35 lbs
• Max reps in remaining time: Burpee Pull-ups

Beginner — in 10 mins, for max reps of:

• 25 Burpees
• 25 Jumping Pull-ups
• 50 Kettlebell Swings, 25/15 lbs
• Max reps in remaining time: Burpee Jumping Pull-ups

WEDNESDAY, SEPTEMBER 2Front Squat

Rx'd / Intermediate — Front Squat 3-3-3-2-2-1-1Use the heaviest weight you can for each set. Rest as needed between sets.

Beginner — Front Squat 5-5-5-5-5-5-5Use the heaviest weight you can for each set. Rest as needed between sets.

THURSDAY, SEPTEMBER 3For Time: Single Arm DB Overhead Squats, DB Box Step Overs & Double Unders

Rx'd — for time:

• 50 Single Arm Dumbbell Overhead Squats, 50/35 lbs
• 50 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
• 150 Double Unders
• 25 Single Arm Dumbbell Overhead Squats, 50/35 lbs
• 25 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
• 75 Double Unders

Intermediate — for time:

• 50 Single Arm Dumbbell Overhead Squats, 35/20 lbs
• 50 Single Dumbbell Box Step Overs, 35/20 lbs, 20/16 in
• 50 Double Unders
• 25 Single Arm Dumbbell Overhead Squats, 35/20 lbs
• 25 Single Dumbbell Box Step Overs, 35/20 lbs, 20/16 in
• 25 Double Unders

Beginner — for time:

• 30 Dumbbell Goblet Squats, 15/10 lbs
• Single Arm Dumbbell Overhead Carry, 15/10 lbs, 30 m
• 100 Single Unders
• 15 Dumbbell Goblet Squats, 15/10 lbs
• Single Arm Dumbbell Overhead Carry, 15/10 lbs, 15 m
• 50 Single Unders

FRIDAY, SEPTEMBER 4For Time: Clean & Jerks + Echo Bike Calories

Rx'd — for time:

• 21 Clean & Jerks, 95/65 lbs
• 21/15 Echo Bike Calories
• 15 Clean & Jerks, 95/65 lbs
• 15/12 Echo Bike Calories
• 9 Clean & Jerks, 95/65 lbs
• 9 Echo Bike Calories

Intermediate — for time:

• 15 Clean & Jerks, 95/65 lbs
• 15/12 Echo Bike Calories
• 12 Clean & Jerks, 95/65 lbs
• 12/9 Echo Bike Calories
• 9 Clean & Jerks, 95/65 lbs
• 9/6 Echo Bike Calories

Beginner — for time:

• 15 Clean & Jerks, 45/35 lbs
• 15/12 Echo Bike Calories
• 10 Clean & Jerks, 45/35 lbs
• 10/8 Echo Bike Calories
• 5 Clean & Jerks, 45/35 lbs
• 5/4 Echo Bike Calories

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