Tuesday WOD Guest Week!
WOD: 15 AMRAP 10 Air Squat 5 HSPU 30 Flutter kicks 6/KB snatches per arm
Birthday Workout
Warm: 4:00 of Jump Rope Skill: Movement Prep 10-15:00 WOD- 12-20-8-5 HSPU Power Cleans- Rx 135/95 F- 95/65 Small Lap Toes to Bar Hollow...
Day 1 Guest Week WOD
Warm: 300 m Row 10 Push Up 15 Sit up 4 Rounds Strength: Back Squat 10-8-6-4-3-2 Weight goes up as reps go down WOD 50-30-15 Wall Ball Sit up
Endurance
WOD For Time 400 meter Run 50 Back Squats 50 Front Squats 50 Overhead Squats 400 meter Run 50 Shoulder Presses 50 Push Presses 50 Push...
Flex Friday
Warm: Dynamic Warm up 10 minutes Circuit: Bar only Reverse curls x 11 DB behind the head tricep extension x 15 Front + Lateral Raises x 8...
Wednesday Warrior
Warm: Jump rope: 5 minutes nice and easy Junk Yard Dogs 5 per partner Movement Prep WOD: 5 Rounds :30 work 1 rest Box overs- 24/20 Row @...
Monday WOD
Warm Big Lap 10 push up 10 sit up 10 air squat Strength Strict Press 10-8-6-4-2 1-2 minutes Rest between sets Heavier with each set WOD...
Finally it's Friday
100 Row sprints x 10 w/ :45 sec rest Dynamic Stretching: Walking Knee Hugs Dynamic Lunge with Rotation Backward 1 legged toe touches Hip...
Thursday WOD for Guest Week
Warm up Walk out push ups x 5 + air squat 10 + lunge 10 x5 Sprints 8 x 100m with 1-2 minute rest “Cindy” 20 AMRAP 5 pull ups 10 push ups...
GUEST WEEK 4/18 - 4/23
Papago CrossFit will open its doors to friends, family neighbors and anyone who wants more information and experience about CrossFit. All...
