This is a special week for WildFire as it is our Bring a Friend Week.
We only do this a few times a year. This week our members can bring in friends or family to experience our program, coaching and our community. Typically if you are new to WildFire CrossFit you would start with our highly valued On Ramp program and then enter classes. This week you get to come in to as many classes as you would like for free to get to know us.
If you would like to join us click this link to register for classes this week
Monday
RX
For time:
50/40 Echo Bike Calories
50 Dumbbell Bench Press, 50/35 lbs
10 Synchronized Burpees
40/30 Echo Bike Calories
40 Dumbbell Bench Press, 50/35 lbs
10 Synchronized Burpees
30/24 Echo Bike Calories
30 Dumbbell Bench Press, 50/35 lbs
10 Synchronized Burpees
20/14 Echo Bike Calories
20 Dumbbell Bench Press, 50/35 lbs
10 Synchronized Burpees
10/8 Echo Bike Calories
10 Dumbbell Bench Press, 50/35 lbs
10 Synchronized Burpees
Intermediate
For time:
50/40 Echo Bike Calories
50 Dumbbell Bench Press, 35/25 lbs
10 Synchronized Burpees
40/30 Echo Bike Calories
40 Dumbbell Bench Press, 35/25 lbs
10 Synchronized Burpees
30/20 Echo Bike Calories
30 Dumbbell Bench Press, 35/25 lbs
10 Synchronized Burpees
20/10 Echo Bike Calories
20 Dumbbell Bench Press, 35/25 lbs
10 Synchronized Burpees
10/6 Echo Bike Calories
10 Dumbbell Bench Press, 35/25 lbs
10 Synchronized Burpees
Beginner
For time:
40/30 Echo Bike Calories
40 Dumbbell Bench Press, 25/15 lbs
7 Synchronized Burpees
30/24 Echo Bike Calories
30 Dumbbell Bench Press, 25/15 lbs
7 Synchronized Burpees
20/14 Echo Bike Calories
20 Dumbbell Bench Press, 25/15 lbs
7 Synchronized Burpees
10/8 Echo Bike Calories
10 Dumbbell Bench Press, 25/15 lbs
7 Synchronized Burpees
10/8 Echo Bike Calories
10 Dumbbell Bench Press, 25/15 lbs
7 Synchronized Burpees
Tuesday
Rx
Complete as many rounds as possible in 20 mins of:
30 Kettlebell Goblet Lunges, 70/53 lbs
20 Kettlebell Swings, 70/53 lbs
10 Bar Muscle-ups
Athlete Instructions
Complete in teams of 2.
- Share work as desired.
Intermediate/Masters 55+
Complete as many rounds as possible in 20 mins of:
30 Kettlebell Goblet Lunges, 53/35 lbs
20 Kettlebell Swings, 53/35 lbs
10 Jumping Bar Muscle-ups
Athlete Instructions
Complete in teams of 2.
- Share work as desired.
Beginner
Complete as many rounds as possible in 20 mins of:
30 Reverse Lunges
20 Russian Kettlebell Swings, 35/26 lbs
10 Ring Rows
Athlete Instructions
Complete in teams of 2.
- Share work as desired.
Skill Work
FQ: Bodyweight Single Leg Deadlifts and Single Arm Plank Holds
For quality:
60 Bodyweight Single Leg Deadlifts
Single Arm Plank Hold, 2 mins
Wednesday
Rx / Masters 55+
4 RFT: Toes-to-bars and Partner Runs
4 rounds for time of:
30 Toes-to-bars
Partner Run, 400 m
Complete in teams of 2.
Toes-to-bars- split
Intermediate
4 RFT: Toes-to-bars and Partner Runs
4 rounds for time of:
20 Toes-to-bars
Partner Run, 400 m
Complete in teams of 2.
Toes-to-bars- split
Beginner
4 RFT: Hanging Leg Raises and Partner Runs
4 rounds for time of:
10 Hanging Leg Raises
Partner Run, 200 m
Complete in teams of 2.
Hanging Leg Raises- split
Skill Work
Every 1 min for 10 mins: Handstand Walk Practice or
Plank Shoulder Taps
20 Plank Shoulder Taps
Every 1 min for 10 mins.
Thursday
Howdy Partner Rx
Complete as many rounds as possible in 24 mins of:
16 Burpee Box Get Overs, 24 in
24 Dumbbell Snatches, 50/35 lbs
32 AbMat Sit-ups
64 Double Unders
Howdy Partner Intermediate
Complete as many rounds as possible in 24 mins of:
16 Burpee Box Get Overs, 24 in
24 Dumbbell Snatches, 35/25 lbs
32 AbMat Sit-ups
40 Double Unders
Howdy Partner Beginner
Complete as many rounds as possible in 24 mins of:
16 Burpee Box Get Overs, 24 in
24 Dumbbell Snatches, 15/10 lbs
32 AbMat Sit-ups
64 Single Unders
Friday
RX
For time w/ a partner:
3 rounds of:
30 Thrusters, 95/65 lbs
30/26 Row Calories
-- then --
Rest 1 min
100 Wall Balls, 20/14 lbs
Intermediate
For time w/ a partner
3 rounds of:
30 Thrusters, 95/65 lbs
30/26 Row Calories
-- then --
Rest 1 min
100 Wall Balls, 20/14 lbs
Beginner
For time w/ partner
3 rounds of:
20 Thrusters, 45/35 lbs
20 Row Calories
-- then --
Rest 1 min
60 Wall Balls, 14/10 lbs, 9/8 ft
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