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CrossFit Papio – CrossFit View Public Whiteboard Open Gym (No Measure) 1. Create a Plan 2. Warm Up Well 3. Focus on Weakness or missed workout during the week 4. Use a Clock 5. Have fun and Own Your Workouts!Optional Wod below Bench Press (7-7-7-7-7) Superset with 1 Legless Rope Climb 350 Meter Row For […]

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CrossFit Papio – CrossFit View Public Whiteboard Metcon (Time) 50 Ball Slams 20/15lb (RX+ 30/20lb) 100 Russian Twists with slam ball 20/15 (50 ea side) 50 Weighted Abmat Sit Ups with slam ball 20/15 100 Superman Lifts (feet together and Arms locked out, go up 6” for RX) 50 v-Ups (RX+ GHD Sit Ups) 100ft […]

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CrossFit Papio – CrossFit View Public Whiteboard The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more […]

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CrossFit Papio – CrossFit View Public Whiteboard Metcon (Time) 2 Rounds For Time: 400 Meter Run 21 DB Squat Cleans 50/35lb 200 Meter Run 42 Alternating DB Snatches 50/35lb 100 Meter Run 21 DB Box Step Overs 20” 50/35lb 30 min time cap *RX+ 70/50lb DB

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CrossFit Papio – CrossFit View Public Whiteboard 400m Run (Time) Max Effort 400m Run3x MAx Effort on a 6 min clock 400 meter Lunge Walk (Time) Scale to 300 Or 200 *16 min time cap CFP Core Challenge (with cool down stretching) (No Measure) 30 Supine Hip Lifts 30 Supine Leg Raises 30 Supine L-Crunches […]