CrossFit Workouts – Week of March 27th, 2023

Strength – E90sec x 6 Rounds
Round 1: 5 Strict Press
Round 2: 4 Strict Press
Round 3: 3 Strict Press
Round 4-6: 1 Strict Press*

*Work to a 1RM


“Bubba Gump”
For Time
50-40-30-20-10 Calorie Row
25-20-15-10-5 Push Press (95/65)

*22min Cap

Inversion Skill Work – EMOM x 10
Min 0, 1, 2: 2 Wall Walks
Min 3, 4: 6 Piked Pushups From Floor
Min 5, 6: 30sec Inversion Hold
Min 7, 8, 9: 3-6 Handstand Pushup Negatives or Strict Handstand Pushups


“Walking Diane”
For Time
21-15-9 Deadlifts (225/155)
8-6-4 Wall Walks

*16min Cap

Strength – E90sec x 6 Rounds
Round 1: 5 Front Squats
Round 2: 4 Front Squats
Round 3: 3 Front Squats
Rounds 4-6: 1 Front Squat*

*Work up to a 1RM


21-15-9 For Time
Thrusters (95/65)
Toes to Bar

*14min Cap

“The Bus”
400m Run
36 Bodyweight Lunges
400m Run
36 Box Step Ups (24/20)
1min Plank*

*Plank Options: low plank, high plank, side plank, Copenhagen plank, star plank, etc.

Strength – E90sec x 6 Rounds
Round 1: 5 Floor Presses
Round 2: 4 Floor Presses
Round 3: 3 Floor Presses
Rounds 4-6: 1 Floor Press*

*Work up to a 1RM


3 Rounds for Time (RFT)
10 Bar Facing Burpees
8 Power Clean & Jerks (135/95)
5 Squat Snatches (135/95)

*10min Cap

Saturday – Wildfire CrossFit Memorial WoD
“Damian D”
33 Rounds for Time (RFT)
3 Handstand Pushups
3 Power Cleans (185/125)
2 Pistols
3 Bar Muscle Ups

This workout is dedicated to Damian Walker who drowned on March 3rd, 2023 while trying to save his wife from a rip current while on vacation in Puerto Rico with 22 other family members.

Damian was a long-time coach at Wildfire CrossFit in Phoenix, AZ. He had been coaching at the gym for 10 years and was described as “the spark that lit the fire for so many people.”

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