WOD / BLOG

Thursday Work! Happy Birthday Mayor

Conditioning: 4 x 500 m Row Rest- :90 WOD: "Body Armor" 4 “Giant Sets” Not for time: 10 Kneeling Single Arm Dumbbell Press (Each Side) 10 Romanian Deadlifts (DB’s) 15 Close Grip Push-ups 15 Weighted Pausing Hip Extensions (25/15) DB’s

Happy Birthday Tash!!

Strength: Snatch balance: 10-8-6-4-3 Work up to a heavy 3 starting with the bar WOD: 2 Rounds For Time 5- Squat Snatch   Rx- 155/125 F- 115/85 30- Box ups 19- Broad Jump 87- Hollow Rocks

Tuesday Work

Warm: Uright Row 5 x 10 w/ Barbell RX- 135/ 85 F- 95/65 Rest 1-2 minutes back flat no jerk WOD: AMRAP 5: Buy-In: Big Lap + Small Lap 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: Big Lap 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 2 small lap 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Memorial Day Murph

9AM, 10AM & 11AM classes only today. Bring a can of food to be donated. Show up early ALL fitness levels are welcome.

Sunday, A Day for Prep

Tomorrow is Memorial Day and Murph day. We will be holding 9AM, 10AM and 11AM classes only. Be early to get yourselves warm and remember to bring a canned good to donate to a local food bank. Everyone is welcome to show up and participate or simply cheer on the participants. There will be scaleable versions for ALL fitness levels. See you Monday!

Start Your Weekend Off Right

"Fat Amy" For Time: 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 30 Lunges (alternating legs) 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats

Thursday Throw

Skill: Strict Handstand Push-ups 12 EMOM Odd Minutes – 50 Double-Unders Even Minutes – Max Strict Handstand Push-ups Repeat from last week. Aim to improve. WOD Not For Time: 2 Rnds 100 Cal Row F- 65 Cal Row 35 Burpees over Rower (Lateral) F- 20 Burpees over Rower (Lateral)

Hump Day

Strength Squat Snatch Build to a Heavy Single- 25:00 WOD ”Ring of Fire” AMRAP 9: 1 Ring Muscle-up F- C2B Pull Up L- Ring Row 1 Squat Snatch RX-135/95 F- 95/55 L- 75/Bar 2 Ring Muscle-ups 2 Squat Snatches 3 Ring Muscle-ups 3 Squat Snatches … Up by (1) rep each round

Tuesday Not for Tacos

Warm: Barbell Warm up WOD: 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks Rx-135/95 F- 95/65 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run( 2 Big lap + 1 small lap), Max Power Snatch Rx- 115/80 F- 75/45 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run (Big Lap), Max Thrusters RX-95/65 F- F- Row (1 mile = 1600 meters)

Kicking Monday's A--

Skill: Pull Up: 5 x 5 - :03 negative Pull Up from the top F & L- Ring Rows @ Neg from Deficit with feet close to the wall Then 10 EMOM 15 Air Squat 10 Push UP WOD: Not For Time: 42-36-30-24-18 Sit-Ups :15 Second L-Sit Hold after each set

Memorial Day Murph

On June 28, 2005 Lt. Michael Murphy made the ultimate sacrifice for his Seal teammates and his country. As a tribute to Lt. Murphy or Murph as he was known throughout the Seal teams, CrossFit's all over the world do a workout that is in his honor and honor of so many who made the ultimate sacrifice for their country. Join Papago CrossFit for this FREE workout on Monday May 28th starting at 9 AM then 10 AM and again at 11 AM . Please arrive early to warm up as this workout will definitely take a fair amount of time to complete. Feel free to invite friends adn family to take on this challenge and also know that a scaled version of the workout will also be provided for those not ready to take o

Hero Saturday

“Scooter” With a Running Clock in 35 minutes First, AMRAP in 30 minutes (with a Partner) 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100 meter Sprint Partners alternate rounds Then, 5 minutes to find a 1-rep-max Partner Deadlift

Friday Re-Test

5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise. F- 5 RFT Sub- 0:48 250 m Row 100 Singles UB L- 3 RFT Sub- 0:55 250 m Row 100 Singles UB

Cleaning Up Thursday

Strength Power Clean and Jerk 12EMOM: Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean and Jerk Should be heavy . WOD “Grace” For Time: 30 Clean and Jerks RX- 135/95 F- 95/55

Wednesday Skills Foo!

Skill: 12EMOM (6 Rounds Per Movement): Odd Minutes – 50 Double Unders (Same for Singles) Even Minutes – Max Strict Handstand Push-ups Strength: Back Squat 10 Reps @ 70% 8 Reps @ 73% 6 Reps @ 77% 4 Reps @ 81% 2 Reps @ 86% Rest 2:00 between sets.

Tackling Tuesday

Strength: Squat Snatch 5 EMOM 5 Touch and Go Squat Snatches Athletes Choice on Weight WOD: ”Nancy” 5 Rounds For Time: 400 Meter Run 15 Overhead Squats RX- 95/65 F- 75/45

Chest Day

Strength: Bench Press 6 - 5 - 4 - 3 - 2 - 1 Going up in weight WOD: 10-9-8-7-6-5-4-3-2-1 KBS 55/35 F- 44/25 Goblet squat Push up

Hero Saturday

“Danny Dietz” For Time: 1 mile Run 26 Power Cleans RX-185/135 F- 135/85 80 Push-Ups -1 minute Rest 800 meter Run 28 Front Squats RX-185/135 F- 135/85 50 Pull-Ups

Heavy Friday

Strength: DL- Find a new 1 RM 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 5 heavy sets of 1 WOD: 3AMRAP Burpees

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