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CrossFit Papio – CrossFit View Public Whiteboard Bench Press (3-3-3-3-3) 2:30 min clock 21-15-9 KBS & Burpees Over KB (Time) 21-15-9 Kettlebell Swings 2/1.5 Burpees Over Kettlebell *9 min time cap Optional Finisher *can be done at the end of class OR during Open Gym CFP Core Challenge (with cool down stretching) (No Measure) 30 […]

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CrossFit Papio – CrossFit View Public Whiteboard Back Squat (2-2-2-2-2-2-2) 2:30 min clock 30 Thrusters For Time 115/75 (Time) For Time: 30 Thrusters For Time 115/75 RX+ unbroken*5 Minute Time Cap Warm-up (No Measure) Cool down: 2-4 minute Each Side banded Dragon 2-4 minute each side banded pigeon *8-16 min total

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CrossFit Papio – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 27 minute AMRAP: 12/9 Strict Tuck Pull Up (with Abmat on knees, can’t drop it) 4 skin the cats on rings or Bar 90s Handstand Hold 5 Strict Handstand Push Ups 1 minute Straddle L Hold on paralletes 10 Straddle V- Ups […]

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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! Bootcamp Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 10 Hang Power Snatches 75/55 […]

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CrossFit Papio – CrossFit View Public Whiteboard Gymnastics 8:00 AM ONLY Basics Class CrossFit 9:00 AM Class Bear Complex CFP (1-1-1-1-1-1-1) 1 Power Clean 1 Front Squat 1 Shoulder to Overhead 1 Back Squat 1 Behind the Neck to Overhead *Hands do NOT leave bar for the entire complex2:00 min clock Metcon (Time) 27/21 Calorie […]