Wednesday we Snatch!
W- Burgener Snatch Warm up A) EMOM x10 Hang high pull (below knee) + hang power snatch (above knee) + OHS @50-60% of heaviest power...
Thursday WOD
4 Rounds not for time but for quality 16 Dumbbell Thrusters 12 Ring Rows 200m Jog Back Squat- Wave set 5, 3, 1, 5, 3, 1 Each set heavier...
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...
Two For Tuesday WOD
W- Dynamic single limb ~5 minutes Skill- Practice double unders 5 minutes Strength A1) Deadlift (L-x8-10, F-x6-8, S-x5-6) A2) Single-arm...
Fran Day!
500 M Row X 2 Stretch in between rows A1) Push Press X 8 A2) DB/KB Row X 8/arm A3) Bar Roll Outs x 10 A4) Mt. Climbers 50 Total 6 Rounds...
Mid Week Madness
W- 1 mile group jog (Life-walk 800m fast pace) A) 5 minutes to build to 5-rep seated dumbbell strict press B) 24 minute EMOM 1- Sprint...
