Programming Week of March 4-8, 2024

March 3, 2024
Programming Week of March 4-8, 2024

Week 1 of the CrossFit Games Open is in the books and WildFire was on FIRE with energy and support for each other in 24.1. This week's theme was to honor Coach Damian as this is the 1 year mark of his passing. We all miss you dearly Coach. WildFire showed up big for you in bright colors, and all the things you love. We showed up with your energy, support and fun that you brought every year to the open and each and every class you coached. Thank you all for honoring him and sharing his story and his legacy with our newer members.

We are going to keep that energy going into week 2 of the Open.

Here is the programming for the week.



Deadlift Every 1 min for 8 min 2 reps

Build to a heavy 2 rep.


For time:

45 Deadlifts 225/155
45 Handstand Push Ups


2 WOD Tuesday continues:

WOD 1: 
3 rounds for time of:
Run, 400 m
21 Knees-to-elbows
12 Dumbbell Hang Squat Cleans, 50/35 lbs

WOD 2:

3 rounds for time of:
90 Double Unders
30 Kettlebell Swings, 53/35 lbs


Strength/Skill: Bar Muscle Ups/Chest 2 Bar/ Pull Up

5 min EMOM: 3 BMU


As many reps as possible in 10 mins of:
2 Chest-to-bar Pull-ups
2 Burpee Box Jump Overs
4 Chest-to-bar Pull-ups
4 Burpee Box Jump Overs
6 Chest-to-bar Pull-ups
6 Burpee Box Jump Overs...Continue adding 2 reps each round to each movement until time expires


Strength: Every 2 min for 20 min

2 reps Shoulder Press


5 rounds, each round for time, of:
Row, 500/400 m
Go every 4 mins


Open WOD 24.2

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