WOD / BLOG

Saturday Work

Sub Running for :90 High Knees or Jump Rope or Jumping Jacks

Be Back Soon!!

Unfortunately due to the mandate by Governor Ducey our group classes are still suspended. Coach Cannon is still holding small or 1 on 1 sessions. If your interested please email Coach Cannon at chris@papagocrossfit.com. Please also contact Coach Cannon on Facebook to get our at home workouts from the Papago CrossFit Members Group. You must ask to be a member to get the info. See you on the web! Chris Cannon Head Coach

Special Announcement Please Read

Like all of you, we are closely monitoring the COVID-19 situation. While we took extreme efforts to continue classes and remain open to our community for as long as we could, we believe it is our responsibility to now listen to local health and government authorities to reduce non-essential services. We want to help reduce the spread of this virus so we can all remain as healthy as possible. Effective at 8PM this Evening March 18, 2020, our Box will suspend all in-box classes. We rely on each of you to sustain our studio. We encourage you to keep your memberships in support of the community we are building. We are currently creating a schedule and making plan to keep everyone connected and h

Get Chippy Wednesday

Chipper 50 Box Up 50 Burpee 50 Sit Up 50 DB Snatch 50 Leg Levers 50 Alt every 5 Shoulder to Over head 200 Double Unders

Happy St. Patrick's Day

“Luck of the Irish” 5 Rounds for Time 17 Kettlebell Swings 17 Knees-to-Elbows 17 Sumo Deadlift High-Pulls 17 Goblet Squats RX 55/35 F- 44/25 L- 35/20

Monday Not So Terrible

Ivan The Terrible 5 Rounds For Time 90 seconds Single-Unders 50-40-30-20-10 Reps of: Alternating Lunges Push-Ups Sit-Ups

Perfect Bar Saturday

“Perfect Bar” (Teams of 3) For Time (40 Minute Cap): 120 Deadlifts, 600 Meter Run 90 Hang Power Cleans, 600 Meter Run 60 Push Jerks, 600 Meter Run 5,000 Meter Row 60 Push Jerks, 600 Meter Run 90 Hang Power Cleans, 600 Meter Run 120 Deadlifts, 600 Meter Run * 600 Meter Runs: 3 x 200 Meter Relays * 1st Half Barbell: 155/105 * 2nd Half Barbell: 135/95

Bring on Friday

“Water Weight” 3 Rounds: 25 Overhead Squats (75/55) 15 Chest to Bar Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps (24/20)

Macho Thursday

Strength: Good Mornings: 6 x 8 Work up to heavy 8 WOD: “Randy Savage” AMRAP 12: 3 Rounds of “Macho Man” (135/95) 15 Toes to Bar 1 Round of “Macho Man”: 3 Power Cleans 3 Front Squats 3 Push Jerks

Why Not Wednesday

Strict Gymnastics Not For Time: 30 Wall Walks WOD: 3 Rounds: 800 Meter Row 400 Meter Run 20 Burpee Box Jump Overs (24″/20″)

Christmas Come Early

Strict Gymnastics 4 Giant Sets For Quality: 10 Horizontal Ring Rows :10-:20 Second Ring Support Hold WOD: “12 Days of CrossFit” For Time: 1 Squat Snatch (135/95) 2 Hang Power Snatches (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps Overs (24/20) 7 Handstand Push-ups 8/ Leg Goblet Reverse Lunges (53/35) 9 Kettlebell Swings (53/35) 10 Sit-ups 11 Wallballs (30/20) 12 Calorie Bike or Rower

Happy Monday

Silverback Primer 3 Sets For Quality: 10 Jerk Grip Overhead Walking Lunge Steps 10 Bent Over Rows Back Squat Waves Set 1: 6 Reps Set 2: 4 Reps Set 3: 2 Reps 3 Minutes Rest Set 4: 6 Reps Set 5: 4 Reps Set 6: 2 Reps 3 Minutes Rest Set 7: 6 Reps Set 8: 4 Reps Set 9: 2 Reps Body Armor 3 Giant Sets: 20 Barbell Good Mornings 15 Dumbbell Bench Press Rest 2:00

Free 1st Saturday

WOD: For Time: 800 Meter Run 50 Power Snatches (75/55) 800 Meter Run 50 Bar-Over Burpees

Blitzen Friday

Silverback Primer 3 Sets For Quality: 5 Tempo Ring Rows 10 Front Rack Reverse Lunges :20 Second Front Squat Hold Squat Clean Thruster (Cluster) On the Minute x 10: 25 Double Unders 1 Squat Clean Thruster WOD: “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/85)

Get Some Thursday

Body Armor (A) 3 Giant Sets: 100 Meter Overhead Kettlebell Carry 10 Inverted Barbell Rows 50 Band Pull-Aparts Rest 1 Minute Between Sets. Body Armor (B) 3 Giant Sets: Max Effort L-Sit 7 Slow Hip and Back Extensions Rest 1 Minute Between Sets. WOD: Black Jack 1-2-3-4-5-....21- Push Ups 21-19-18-17-16…..1- Sit Ups

Happy Wednesday

Silverback Primer 3 Sets For Quality: :20s Second Barbell Overhead Hold :20s Second Dead Hang :20s Second Hip Extension Hold WOD “Happy Hour” 3 Rounds: 12 Power Cleans (135/95) 12 Chest to Bar Pull-ups 12 Push Jerks (135/95) 12 Toes to Bar

Snatching back Tuesday

Hang Power Snatch Technique 5 Sets: 1 Hang Snatch Pull 2 Hang Snatch High Pull 3 Hang Muscle Snatches Hang Power Snatch On the 1:30 x 5 Sets: 3 Hang Power Snatches WOD “Castaway” For Time: 100 Air Squats 50/35 Calorie Row 25 Hang Power Snatches (115/85)

Body Armor Monday

Silverback Primer 3 Sets For Quality: 10 Jerk Grip Overhead Walking Lunge Steps 10 Bent Over Rows Back Squat Waves Set 1: 6 Reps Set 2: 4 Reps Set 3: 2 Reps 3 Minutes Rest Set 4: 6 Reps Set 5: 4 Reps Set 6: 2 Reps 3 Minutes Rest Set 7: 6 Reps Set 8: 4 Reps Set 9: 2 Reps Body Armor 3 Sets: :20 Seconds Waiter Squat Hold (Each Side) Max Strict Pull-ups 5 Tempo Romanian Deadlifts (5 Seconds Down)

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