Join us this Friday for our second installment of our Summer Swolestice WildFire CrossFit Partner Competition. Grab a partner and make sure you are both signed up in Push Press under Events. It will be a fun time with 3 challenging WODs and then food and drinks after to cool off and connect with your fellow WildFire athletes. June was a blast and we can't wait for this one to be even better! See you there!
Monday
Strength:
Front Squat: 6-6-6-6
WOD:
For time:
30/20 Echo Bikes
25 Thrusters, 45/35
15 Pull-ups
Rest 3 mins
15 Pull-ups
25 Thrusters, 45/35
30/20 Echo Bikes
Tuesday
WOD:
6 mins AMRAP of:
Row, 250 m
Double Kettlebell Front Rack Hold
6 Min AMRAP of:
max rep Handstand Push-ups
Run, 200 m
6 mins AMRAP of:
Row, 250 m
Double Kettlebell Front Rack Hold
6 Min AMRAP of:
max rep Handstand Push-ups
Run, 200 m
For today's workout, athletes will partner up. Then they will complete 4 intervals, each 6 minutes long, and a 2-minute rest in between rounds. The score for 1 and 3 is going to be total calories accumulated, while one person rows, the other person will hold 2 kettlebells in the front rack positiion. Partner can only row while holding the kettlebells, if the kettlebells are droped, then the rowing must stop. For rounds 2 and 4, the score is total handstand push-ups accumulated in the time frame. The switch happends when a partner completes a 200m run.
Wednesday
Strength:
Snatch 5-4-3-2-1
WOD:
7 rounds for time of:
30 Double Unders1 Squat Snatch, 85% 1RM
Thursday
WOD:
Tabata Box Jump, 24/20
Rest 1 min
Tabata Sandbag Squat
Rest 1 min
Tabata Burpee
Rest 1 min
Tabata Shuttle Run, 25 ft
Friday
Strength:
Dumbbell Shoulder Press 10-10-10-10-10
For quality: L-Sit, 2 mins
WOD:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Snatch, 50/35
Toes-to-bar
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