CrossFit Pampa – CrossFit Deadlift (2X2 @100% of 1RM) Shoulder Press (2×2 @100% every 4 minutes) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats READ MORE

CrossFit Pampa – CrossFit Thruster (15 Minutes for a 5RM) Killer B’s (Time) 25 Back Squats (95/65) 25 Pull-Ups 25 Cal Row 25 Wall ball Shots (30/20) 25 Toes To Bar 25 Cal Bike 25 Thrusters (95/65) 25 Burpee Box Overs (24/20) 25 GHD Sit-Ups 25 Bar Muscle Ups () Metcon... READ MORE

CrossFit Pampa – CrossFit Metcon (3 Rounds for reps) 3 Rounds of: AMRAP8: 800M Run Max Rep Double UndersToday is a GREAT day to practice your Double Unders!! If you’re struggling or about to get your first one, today is an excellent opportunity to practice!! READ MORE

CrossFit Pampa – CrossFit Deadlift (3X3 @ 95% every 3:30) Shoulder Press (3X3 @ 95% every 3:30) Metcon (Time) 15-12-9 Hang Power Clean (65/45) Box Jump (24) 12-9-6 Hang Power Clean (95/65) Box Jump (30) 9-6-3 Hang Power Clean (135/95) Box Jump... READ MORE

CrossFit Pampa – CrossFit Hang Power Snatch (15 minutes for a heavy double) Metcon (AMRAP – Rounds and Reps) AMRAP10: 10 OH DB Lunges (50/35) 10 Push-Ups 10 DB Snatches 10 Ring DipsMust complete an entire round using one arm READ MORE

CrossFit Pampa – CrossFit Doc (Time) 4 Rounds of: 800M Run 21 Kettlebell Swings (1.5/1) 21 Burpees 21/17 Cal. Ski (Decrease the run each round. 800,600,400,200) READ MORE

CrossFit Pampa – CrossFit Squat Clean (15 minutes for a heavy single) Front Squat (3X3 @95% 1RM) Bench Press (Heavy Single) READ MORE

CrossFit Pampa – CrossFit Mozell (Time) W/A Partner 42 Clusters (95/65) 42 Pull-Ups 30 Clusters 30 HSPU 18 Clusters 18 Ring Muscle-UPS Starting at 0:00, every 3 minutes perform 13 synchro bar facing burpees. READ MORE

CrossFit Pampa – CrossFit Metcon (6 Rounds for time) 6 Rounds of: Every 5 minutes complete: 15/12 Cal Bike 10 Burpee Shuttle Runs RomWOD READ MORE

CrossFit Pampa – CrossFit Hang Power Clean (15 minutes for a heavy double) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To... READ MORE