CrossFit Papio – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Hip Warm Up 20x Spiderman Hip Circles (10x each way) 20x Supine Straight Leg Circles (10 each way) 20x Supine Leg Kicks (lower back on floor/ Fast kicks) 20x Supine Leg Lifts (together lower back on floor) 20x Hip Extensions 20x Elbow To instep […]

CrossFit Papio – CrossFit 9:00 AM Open Gym/ Set Up for Party 10:00 AM Welcome WOD for McKenzie 11:00 AM Hang Out/ Meet and Greet with McKenzie (bring a Side Dish to Share!) View Public Whiteboard Warm-up Warm-up (No Measure) 20x Elbow To Instep 20x Scorpions 20x Cat/Cows 20x Resting Squat w/ Thoracic Rotation Find […]

CrossFit Papio – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Lines: -OH Straight Leg Toe Walks and Heel Walks -Kicks Fwd -Kicks Backward -Kicks Fwd, Lateral, Back Complex -Pike Walks -Spiderman Walks to Resting Squat 7x 30ft Banded Runs With Partner (7 each) 3x Skill Work Eldoa -30s Nose And Toes (wall facing) Handstand […]

CrossFit Papio – CrossFit The greatness of a community is most accurately measured by the compassionate actions of its members. -Coretta Scott King Happy Valentine’s Day View Public Whiteboard Warm-up Warm-up (No Measure) Grab a partner and a medball 20/14 -16x medball chest passes w/ partner -8x each leg single leg toe touch -16x medball […]

CrossFit Papio – CrossFit View Public Whiteboard Open Gym 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 AND Bootcamp WOD Below Fight Gone Bad (3 Rounds for reps) Three […]