The end of an era
As some of you know and many of you may not Papago CrossFit is closing it's doors. We as owners are moving back east to be closer to...
4/30 Friday
FREAK 21 Thrusters 21 Pull Ups 800 M Run 30 KBS 30 Pull Ups 50 DU’s 50 Sit Ups 400 M Run 30 Box Up 30 Wall Ball 95/65
4/29 Thursday
Circuit: Single Leg elevated Deadlift- x 9/leg Weighted step ups x 7/ leg Calf raises x 15/leg WOD: E5MOM for 20 minutes 1st 5 minute-Row...
4/28 Wednesday
“Scooter” With A Partner in 35 Minutes 30 AMRAP Of: 30 Double Unders (3:1 Singles) 15 Pull Ups 15 Push ups 1 small lap Sprint Then 5...
4/27 Tuesday
Warm: 800 M Run WOD 20 Superman 40 HSPU 60 Total Lunges 80 DU’s (3:1 Singles) 100 Air Squat 1000 m Row or Run 100 Air Squat 80 DU’s 60...
4/26 Monday
Strength: 5 x 5 Front Squat 3 x 5 Back Squat Rest as needed WOD 21-15-9 DL Front Squat S2OH Rx- 115/85 F- 95/55 L- 65/Bar
4/21 G3 Wednesday
Core: 3 Rounds of 1 minute for each movement: V-Ups, Russian twist with KB or DB (not med ball), Flutter Kicks, Rest. AMRAP 30: 10...
4/20 G2 Tuesday
"Garlock" 3 Rounds for time 800m run or 1000m row 10 WB Burpees 20 KB/DB OverHead Squats (10 each arm) 30 KB/DB Shoulder to OverHead (15...
Monday G1 4/19
Strength: Front Squat 1RM, around 16-18 minutes, shave 20% off then FS 4 sets, 3 reps. (25 mins) WOD: 2K Partner Rowling! Rules: -One...
4/12 Tuesday
Warm Up: 1 mile run or 2,000 m row (70% effort) 3-5 Minutes on the Foam Rollers 4 minute EMOM of 8 Ground to Overhead (115-135/75-95)...
