CrossFit Papio – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 7 chest to Bar Pull Ups 3 Bar Muscle ups 100’ Shuttle (25’ increments) 10 Burpees to 12’ Target 20 Minute ROMWOD (No Measure) *take 8 sec inhales and 10 sec exhales during ROMWOD for maximum results. Relax as […]

CrossFit Papio – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 3x 4 minute AMRAPs: 500 Meter Row As many reps of Thrusters as Possible In remainder of time 95/65lb Rest 4 minutes Between Rounds *score number of thrusters done each round Optional Finisher Metcon (No Measure) 3 Rounds For Time 1 minute hollow […]

CrossFit Papio – CrossFit View Public Whiteboard Dumbbell Single Arm Split Jerk (5-5-5-5-5 Each Arm ) 2:00 minute Time Cap Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 5 Press to Handstands 10s Straddle L-Hold on Parallettes 10 Strict Toes to Bar on Stall Bars Bootcamp Metcon (AMRAP – Rounds and Reps) 15 minute […]

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 Front Squat (7-7-7-7-7) 3:00 min Clock Bench Press (7-7-7-7-7) 3:00 minute Clock Metcon […]

CrossFit Papio – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10x through: :20s On/ :20s Rest Banded Sprint (every 5 steps = 1 rep) Burpee Box Jump Overs 30/24” Depth Broad Jump every foot = 1 rep (so 6′ jump = 6 reps) 25′ Shuttle (25′ down = 1 rep) 20 Minute ROMWOD (No […]