Monday WOD
WOD 1 x 30 1 x 1 1 x 20 1 x 1 1 x 10 Intended to work High Volume and High weight
Tuesday Workout Of the Day
Warm: 6 x 200m Row Sprint w/ :45 Rest Circuit: 6 Rnds NFT Straight Leg DL x 12 Upright Row x 10 Hang Cleans x 8 Rx- 115/75 F- 95/55 WOD:...
The Open IS Almost Here
PVC Stretch & Dynamic Stretch Burgener Snatch Warm Up x 5 5 x 5 Snatch Bar only 5 x 20 singles or 5 x 10 DU’s Open 11.1 Complete as many...
Friday's With The Chief
Warm: I’s Y’s and T’s 10 of each x 3 Work: DB Lateral shoulder raises (neutral position) x10 DB Front Raise x15 Rest 1 minute X 4 “The...
Talkin bout Tuesday
10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7: sit ups...
PR FRIDAY
Warm: 5:00 Jump Rope Strength: Dead Lift Wave Sets 5, 3, 1, 5, 3, 1 1-2 minutes Rest Build up to a 1RM WOD 12 AMRAP OH Lunges- 24 total...
New Lunch Time Yoga with Jamie
Join Jamie DeClusin for Vinyasa Flow classes at Papago CrossFit, in our beautiful yoga studio on Tuesdays and Thursdays from noon to 1...
Starting the week off with a BANG!
Warm: Bar Only Thrusters 10 x 6 with :45 rest between Strength Complex 4 DL + 3 Hang Clean + 2 Thrusters Building weight each set 6 sets...
Monday Start Up
Warm- 200m Row + 50 Singles X 5 Strength: Weighted box steps ups 4 x 12/ leg 2:00 Rest WOD- For Time 100 singles 25 squat 25 kbs 25 box...
Donation Flow For LeAnn
Last year LeAnn passed away from cancer and left behind these two wonderful boys we would like to help once again. Please join us for an...
