CrossFit Pampa – CrossFit Warm-up 5 V-Up Tuck Ups 5 Shoulder Taps W/Push-Up 5 Jump Lunges 5 Burpees 5 Hollow Rocks then, 7,7,7,7,7 then 9,9,9,9,9 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (Time) 53 BurpeesWork for 30 Seconds Rest for 1 Minute READ MORE

CrossFit Pampa – CrossFit Warm-up 3 Rounds of: 10 L Sit Leg Lifts 10 Hand Plank K2E Cross (R) 10 Straight Body Crunch 10 Straddle Lifts 10 Hand Plank K2E Cross (L) 10 Straight Body Crunch Metcon (Time) 5 Rounds of: 21 OH Lunges (45/35) 200M Front Rack Plate Carry (45/35)21... READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 20 Burpees 1 Minute Wall Sit 20 Burpees 50 Jumping Jacks 50 Calf Raises 25 Burpees 1Minute Wall Sit 2 Minute Plank 30 Jump Squats 50 Jumping Jacks 25 Burpees 1 Minute Wall Sit 20 Dips 20 Dips 20 Sit-Ups 25 Burpees 30 Jumping Jacks 20... READ MORE

CrossFit Pampa – CrossFit Warm-up 3 Rounds of: 10 Seated Pike Double Leg Lifts 10 Tuck Up V Up Complex 10/10 Side Plank W/Hip Circle 20 Superman Open & Close Strict Pull-Ups (3X10) Or 3X15 SA DB Rows Strict Handstand Push-Ups (3X10) or 3X5 Wall Walks Metcon (4 Rounds... READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 100 Single Unders 20 Alt. DB Snatch (50/35) 100 SUs 20 Front Rack DB Lunge (R) 100 SUs 20 Front Rack DB Lunge (L) 100 SUs 20 Alt. DB SnatchBURNER!!! Sub 10 should be everyone’s goal!! Metcon (7 Rounds for time) E3MOM for 21... READ MORE

CrossFit Pampa – CrossFit Warm-up 3 Rounds of: Hand plank shoulder circles 10 reps clockwise Hand Plank shoulder circles 10 reps counterclockwise Hand plank Knee to Elbow (right leg) :30 Hand plank Knee to Elbow (left leg) :30 Reverse Snow angels 20reps Straight Leg Bottom... READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 3 Rounds of: 24 SA DB Thrusters 74 Sit-Ups – Cash-Out 46 Broad Jumps –12 Reps on the right, the 12 on the left for Thrusters. Record your DB weight in the comments. Warm-up 2 Rounds or 10 Minutes of: 50 Shoulder Taps 10... READ MORE

CrossFit Pampa – CrossFit Warm-up Tabata: (20on10off for 8 rounds) Side Plank Right Glute Bridges Side Plank Left Flutter Kicks Metcon (No Measure) 3X10 Pull-Ups and HSPU if you dont have space or room for either perform DB Rows and or push-ups 3X20 Metcon (Time) 20 Double... READ MORE

CrossFit Pampa – CrossFit READ MORE

CrossFit Pampa – CrossFit Metcon (Distance) 8 Rounds of: 1 Minute Run 3 Minute WalkThe Run is almost a sprint. Run hard each round and use the walk to let your lungs recover. Score is total distance ran/walked. (in miles) If you can’t run perform any movement to get... READ MORE