WOD / BLOG

Final Tuesday at the Scottsdale Location

Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 64% of 1RM Front Squat For Both Lifts WOD: “Bane” For Time: 40 Kipping Handstand Push-ups 50 Pull Ups 10 Rounds of Macho Man (185/135) Macho Man (185/135)= 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Final Monday In Scottsdale

Strength: Snatch Complex 10×1 Power Snatch 5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position. WOD: “Full Count” 21-18-15-12-9: Bike or Row Calories (Same for Males & Females) Dumbbell Power Snatches (50/35) After Each Set: 200 Meter Weighted Run (45/35)

Working it on a Sunday

“Durante Core” 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest

A Saturday with Kalsu

“Kalsu” 100 Thrusters for time RX- 135/95 F-115/75 5 Burpees @ the top of every minute start w/ Burpees

Black Friday

Clean & Jerk Complex 5 Sets: Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk Build to a Moderate Set WOD: AMRAP 18: 5 Round Buy-In: 200 Meter Run 10 Overhead Squats (95/65) In Time Remaining… Max Rounds: 5 Chest to Bar Pull-ups 7 Kipping Handstand Push-ups 21 Air Squats

Twas the Night Before Thanksgiving

Barbell Cycling On the 0:00 – Clean Complex @ 45% On the 4:00 – Clean Complex @ 50% On the 8:00 – Clean Complex @ 55% On the 12:00 – Clean Complex @ 60% Clean Complex (Without Dropping Bar) 3 Rounds: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean “Breaking Bad” 5 Rounds: 200 Meter Run 2-4-6-8-10 Double Kettlebell Thrusters (55’s/35’s)

Tuesday You Turkeys

“JackieJack” For Time: 1000 Meter Row 50 Thrusters (65/45) 15 Bar Muscle-ups F- 25 Pull Ups L- 35 Ring Rows 50 Thrusters (65/45) 1000 Meter Row Body Armor 3×8 Tempo Dumbbell Push Presses 30X3 Tempo 3×8 Tempo Dumbbell Bent Over Row 30X3 Tempo 3x Max Effort Ring L-Sit Hold

Monday Work

Snatch Complex 5 Sets: 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low Hang Power Snatch Building to a Moderate “Rush Hour” 20 E4MOM 12/9 Calorie Bike or Rower 9 Barbell Facing Burpees 6 Power Snatches Rx-135/95 F- 115/75 L - 95/55

Sunday Funday

WOD: 4 RFT 500 M Row 15 Pull Up (20 Ring Row) 10 Thruster RX- 75/55 F- Bar

Saturday Endurance

Endurance “Slob” For Time 2000 meter Run ( 1 mile +Big Lap) 50 Pull-Ups (75 Ring Row) 50 Thrusters Rx 95/65 2000 meter Row

Papago CrossFit Moves to Central Phoenix!

For the past 4 years the Papago CF family has been operating in South Scottsdale in a small little space with a small little community having small little dreams. The time had come to make an extremely tough decision, on the one hand there was an option to move to a new location and try move on but the cost was just too much and it seemed impossible. The other option was simply to close up and move on to the next phase in life. With much painstaking deliberation both Coach Cannon and his wife Megan decided that the best decision was to follow the 2nd path and close up shop and try to pick up the pieces and move on. However some members of the Papago Community had a different idea. Armed wi

Friday Triplet

Conditioning 3 Rounds For Time: 1,000 Meter Row 10 Bar Muscle-ups - 20 Pull Up - 30 Ring Row 21 Burpee Box Jump Overs (24/20) Midline 3 Rounds, Not For Time: 7 Inchworms 35 Weighted AbMat Sit-ups

Thirsty Thursday

Clean & Jerk Complex 5 Sets: 1 Squat Clean + 3 Front Squats + 1 Split Jerk Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Humps Work

Conditioning: Teams of 2 5 Rounds For Time (25:00 Cap): 2 x Small Lap Weighted Run (One Each) 2 x 200 Meter Weighted Run (One Each) 40/30 Calorie Row (Split As Desired) Strength: Bench Press 6 x 5 @ 80% of 1 RM

Tuesday Work

Conditioning For Time: 21 Hang Power Cleans (135/95) 21 Box Jumps 100 Double Unders 15 Hang Power Cleans (135/95) 15 Box Jumps 75 Double Unders 9 Hang Power Cleans (135/95) 9 Box Jumps 50 Double Unders Cool Down: 10 Sets Of Rowing or Bike :45 Easy :15 All Out

Monday Movement

Strength: 5 Sets: 1 Hang Power Snatch + 3 Hang Squat Snatch Build to a Moderate Set “Triple Double” AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 8 Power Snatches (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 4 Power Snatches (115/80) 4 Burpee Box Jump Overs (24/20)

Sunday Squats

Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts) “Blitz” 5 Rounds For Time: 20/14 Calorie Row 10 Power Clean and Jerks (115/80)

Enduring Saturday

Conditioning For Time: 30 Power Snatches (135/95) 1 Mile Run Immediately Into… 30-20-10: Kettlebell Swings (53/35) Thrusters (75/55)

Finally It's Friday

Skill/Strength A1. Turkish Get Ups x 2/ Arm A2. Toes to Bar x 7 5 Rounds w/ :90 Rest WOD: 9 AMRAP 100 Russian KBS 100 Total Single arm OH Squat 100 Dips Bench or Box RX- 55/35 F- 44/25

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