Programming & Intentions: November 22nd - 26th, 2021

January 7, 2022
Programming & Intentions: November 22nd - 26th, 2021

Programming & Intentions: November 22nd – 26th, 2021

Monday, November 22nd, 2021

Warm Up: 3 Rounds for Quality:
10 Broad Jumps
10 Alternating V-ups
10 Archer Push-ups
10 OH Lunges 25/15 lbs
20 Flutter Kicks

Strength: DB Bench Press 10-10-10-10-10

Light: DB Bench Press
12-14 Reps Every 2min (or so) x 8 Rounds

12 Push Ups Every 2.5 min
x 8 Rounds

WOD: 8min AMRAP of:
2 Alt Turkish Get-up 35/25lbs
50m R-Arm Waiter Walk 35/25
50m L-Arm Waiter Walk 35/25
10 Burpee Over Benches

No Equip? Use Object


Strength: Bench Press Monday!!! Sets of 10 Dumbbell Bench Press to be exact! One of the major benefits of using the Dumbbells instead of the Barbells is that without a fixed bar, you are going to strengthen both sides of the body independently creating symmetry through the body. As you get heavier, you are going to notice that one side is more challenging than the other. Get as heavy as possible. If you max out in the weights we have available, or that you have available, do as many reps as possible in the last couple sets.

WOD: The workout today is only 8min, and it’s gonna go fast! The first exercise in this AMRAP is 2 Turkish Get Ups, 1 on each arm. While we want you to go fast, be sure to use control and stability and practice good form on the way up and down. For the Waiters Walk, while you can definitely hustle, the point is to keep your arm straight overhead both on the way down, and on the way back. Then, for the Burpees over the bench, go as fast as you can!

Tuesday, November 23rd, 2021

Warm Up: For time:
500m Row OR 2min Cardio
-- then: 2 rounds of:
10 Goblet Squats
5 Russian Kettlebell Swings
5 American Kettlebell Swings
1min Stretch

WOD: For time:2000m Row OR 8min Cardio
-- then: 10 rounds of:
5 KB Swings 70/53 lbs
10 Wall Balls 20/14 lbs
15 AbMat Sit-ups

Your choice of either doing the 2K Row Before the 10 Rounds OR After


WOD: For this one, you might have a choice, you might have a choice made for you! For this workout you are going to either start with a 2K Row, or end with it. No matter what you decide, or what is decided for you, the meat of this workout isn’t going to change, and that’s the 10 Rounds of 5 KB Swings, 10 Wall Balls, and 15 Sit Ups. While the Kettlebell Swings are designed to be a bit heavier, it’s only 5 at a time, so going unbroken through each of the 3 exercises is going to help you get through it a lot faster. Just be sure to make quick transitions between exercises. The rest in this one should come from the 3-10 seconds between exercises where you are going to move to a different station, take a couple of breaths, and then continue moving. If you start with the row, stay at a pace where you can get a good time, and get right to work when you get off the rower. If you end with the row, it’s probably going to even out as you are most likely going to start slower, and then pick up the pace in the end. If you have a 2K Row time in BTWB, work on staying fairly close to that whether it’s at the beginning or the end.

Wednesday, November 24th, 2021

Warm Up: 2 Rounds for Quality:
200m Run OR 1min Cardio
10 Lunges
10 Down/Up Dog Stretch
5 Scapular Pull-ups
5 Beat Swings

Strength: Front Rack Alt Reverse Lunge

DB/KB/Light: Front Rack Alt Reverse Lunge
8-12 Reps x 4-5 Rounds
6-10 Reps x 3-4 Rounds
2min (or so) Rest Between Rounds

Bodyweight: Back to Front Lunges
10 Reps x 5 Rounds
8 Reps x 4 Rounds
2min Rest Between Rounds

WOD: Reps of 9-6-3 For Time:
Curtis P 135/95 lbs
Bar Muscle-up

DB/KB/Light/No Bar: 15-12-9 Reps Of:
Curtis P
Burpee Over Dumbbells

Bodyweight: 21-18-15 Reps of:
Push Ups
No Push Up Burpees


Strength: Today we have 4 sets of 8 and 3 sets of 6 Alternating Front Rack Reverse Lunges. With 4 on each leg and then 3 on each leg, the goal is to get as heavy as possible with the best form possible. Keep a good rack position and a tight core as you step back and bring your knee to the ground. As you come up, drive your elbows up to keep the weight off your back. This is going to be a great warm up for the workout as well.

WOD: The workout is relatively low reps of some difficult exercises with 9, 6, and 3 Reps for time of Curtis P’s and Bar Muscle Ups. Curtis P is a Power Clean, a Right & Left Leg Lunge in the Rack Position, and a Push Press, so just keep moving through the reps of this exercises. It’s okay to dump the weight after each Push Press, take a breath and then go again. For the Bar Muscle Ups, just get through them whether it’s 1 at a time or stringing a few together. Just don’t burn out too fast either, and, challenge yourself to go as close to the prescribed movement as possible.

Thursday, November 25th, 2021

9th Annual Turkey Day Adventure at WildFire CrossFit
5k Run For Time
Want a Challenge? Wear a Vest
10k Run For Time
2 Loops Around
5K Hike or Walk
Bring Friends, Family, Kids, Dogs & Celebrate Turkey Day with your Family & Community!
5K Run on Your Own

Map it out, hit it, & record it


Make this one FUN for you, and your family and friends if you bring them. Now, if your idea of fun is getting a new PR on the Turkey Day Adventure 5K, or doing it with a weighted vest, or doing a 10K, AWESOME! If your idea of fun is just taking a hike on Thanksgiving morning with family and friends, AWESOME! This is just a great way to start your Thanksgiving morning.

Friday, November 26th, 2021

Warm Up: 3 Rounds For Quality:
20 Jumping Jacks
15sec Handstand Hold
10 Good Mornings
5 Burpees

WOD: 25min AMRAP of:
11 Chest-to-bar Pull-ups
2 Deadlifts 315/215 lbs
10 Handstand Push-ups

DB/BW/No Bar: 25min AMRAP of:
11 Diamond Push Ups
8 Deadlifts OR 12 Glute Bridge
10 Handstand Push-ups


WOD: It’s Black Friday, and whether you are getting ready for a shopping spree, or just going to have a relaxing day watching the Iowa vs Nebraska game, or just hanging out with friends and family, this one is going to be good! As Many Rounds As Possible in 25 minutes of 11 Chest to Bar Pull Ups, 2 heavy Deadlifts, and 10 Handstand Push Ups. For the Pull Ups, get through them in as few a sets as possible, although it is okay to break it up if it helps you do the exercise as prescribed, or as close to it as possible. Same thing for the Handstand Push Ups. For the Deadlifts, be sure to use good form and technique and slow it down as much as necessary to make sure your form stays good throughout.

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