WOD / BLOG

Tuesday

WOD: 10 rounds for time of: 1 power snatch 3 overhead squats RX- 185/125 F- 135/95 L- 75/55

Monyay Workout

“Little Havana” AMRAP 15: 150 double-unders F- 100 double-unders L- 75 singles 50 push-ups F-30 push-ups L- 20 knee push-ups 15 power cleans F- power cleans L- 10 power cleans Rx- 185/125 F- 135/95 L- 75/55

Saturday Fun Day

"Kelly" 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots Men: 24-inch box, 20-lb. ball Women: 20-inch box, 14-lb. ball

Thursday WOD

Warm: 6 x 200m Row Sprint w/ 1:00 Rest 12 EMOM 1) Burpees Rx- 10 F-8 2) Deadlift x 10 Rx-225/185 F- 185/125 3) Rope Climbs Rx- 2 F- 1 ( Or 4 standing hand over hand pull over

Hump Day WOD

Strength: 10 x 1 Split Jerks WOD: 4 Rounds for time 21 HSPU Big Lap

Tuesday Vibes

Five 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds. Rx- 185/125   F- 135/85 24”/20”

President's Day Schedule

This Monday PAPAGO CROSSFIT will not be having 5:30 AM or 6:30 AM. All other classes will be as regularly scheduled. Noon 5PM, 6PM and 6PM yoga will be as normally on the schedule.

Partner Saturday

With a Partner Complete 50-40-30-20-10 Box over burpees DB Snatches alternating/arm Pull Ups

TBF 15.1 Open Prep

15.1 9AMRAP: 15 toes-to-bars F- Hanging knee raise 10 deadlifts Rx- 115/75 F- 85/55 5 snatches Rx- 115/75 F- 85/55 ***BONUS*** Workout 15.1a (All Divisions) 1-rep-max clean and jerk 6-minute time cap

Thriving Thursday

2 rounds for time of: Run or row 1 mile 100 sit-ups Intermediate Option 2 rounds for time of: Run Scottsdale Rd or Row 1,200 meters 75 sit-ups Beginner Option 2 rounds for time of: Row 800 meters 50 sit-ups

AMRAP for Valentine's Day

Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating *After every 3 rounds, run Big Lap Intermediate Option: Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 push-ups 15 single-leg squats to a bench, alternating *After every 3 rounds, run Big Lap Beginner Option: Complete as many rounds as possible in 20 minutes of: 5 jumping chest-to-bar pull-ups 10 knee push-ups 20 walking lunges *After every 3 rounds, run Big Lap

Tuesday for Strength

WOD: Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps. Scaled Version: Beginner Option Shoulder press 1-1-1-1-1 reps Push press 3-3-3-1-1 reps Push jerk 3-3-3-1-1 reps

Monday, Making It Happen

Warm: Small Lap Run 10 Squats 10 up dog/down dog transitions 5 Rounds WOD: Complete as many rounds as possible in 12 minutes of: 20 sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges RX- 50/35 F- 40/25

Endurance

WOD: DL x 20 Hang Clean x 20 Thruster x 20 Yolk Walk - small lap Big Lap Run 4 Rounds Rx- 95/65 F- 65/Bar

Friday Open Prep

WOD: Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24"/20” box Push press, 12 reps Rx- 115/75 F- 95/55 9 Toes-to-bar

Crushing Thursday

A1. Chin Up X 8 Temp 04X0 A2. Ring Dips X 8 50X0 X 3 Rounds Rest 2:00 WOD: 15 EMOM Min 1- Row 100 Sprint Min 2- 10 Kb Swings Rx- 55/35 F- 44/25 Min 3- 15 Box Step Ups

Hump Day

A1. Sumo Deadlifts 7 x 3 WOD: 30-20-10 Plate OH Walking Lunges RX- 45/25 F- 35/15 Sit Ups

Tuesday Grind

A1. Supinate Bent Over Barbell Rows X 6 A2. Y Pulls with Bands X 6 06X0 4 Rounds with Rest as needed WOD: 7AMRAP 7 Power Snatch 75/55 30 DU’s (2:1 Singles)

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