Monday
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
Then…
“Bubba Gump”
For Time
50-40-30-20-10 Calorie Row
25-20-15-10-5 Push Press (95/65)
*22min Cap
Tuesday
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
Then…
“Walking Diane”
For Time
21-15-9 Deadlifts (225/155)
8-6-4 Wall Walks
*16min Cap
Wednesday
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
Then…
“Ibtihaj”
21-15-9 For Time
Thrusters (95/65)
Toes to Bar
*14min Cap
Thursday
“The Bus”
AMRAP 28
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.
Friday
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
Then…
“Serena”
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.”
