WildFire honored the Granite Mountain Hotshots 19 this weekend in Phoenix and up in Prescott at Captain CrossFit. 10 years after the tragedy we still remember and honor the sacrifice that was made. This was the first major event that we particpated in as WildFire CrossFit. It is a special event for so many reasons. Thank you all for participating. It is a challenging workout, physically and mentally....as it should be. It's difficulty reminds us of a fraction of the difficulty that those we honored face and it reminds us that we can accomplish more than we think, we are stronger than we think and that when we have a community around us we can be better and do more.
Take that message into this next week and the rest of the year and see what you can accomplish.
Monday
Strength: Bench Press 5-5-5-5-5
WOD: 3 rounds for time of:
30 Double Unders
5 Devil Press, 35/25 lbs
20 Crossover Single Unders
5 Devil Press, 35/25 lbs
10 Crossover Double Unders
5 Devil Press, 35/25 lbs
Tuesday
WOD: 20min AMRAP
21/18 Row Calories
15 American Kettlebell Swings, 53/35 lbs
3 Wall Walks
Wednesday
Strength: Back Squat 10-10-10
WOD: For time:
Walking Lunge, 100 ft
21 Pull-ups
21 AbMat Sit-ups
Walking Lunge, 100 ft
18 Pull-ups
18 AbMat Sit-ups
Walking Lunge, 100 ft
15 Pull-ups
15 AbMat Sit-ups
Walking Lunge, 100 ft
12 Pull-ups
12 AbMat Sit-ups
Walking Lunge, 100 ft
9 Pull-ups
9 AbMat Sit-ups
Walking Lunge, 100 ft
6 Pull-ups
6 AbMat Sit-ups
Thursday
WOD: For time:
Run, 300 m
-- then --
2 rounds of:
21/18 Echo Bike Calories
15 Hang Power Cleans, 95/65 lbs
9 Push Press, 95/65 lbs
-- then --
Run, 300 m
-- then --
2 rounds of:
15/12 Echo Bike Calories
9 Hang Power Cleans, 115/75 lbs
6 Push Press, 115/75 lbs
-- then --
Run, 300 m
-- then --
2 rounds of:
9/7 Echo Bike Calories
6 Hang Power Cleans, 135/95 lbs
3 Push Press, 135/95 lbs
Friday
Strength: Snatch Grip Deadlift 5-5-5-5-5
WOD: 2019 Rogue Invitational - Amanda .25
9-7-5-3-1 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs
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