1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

Community WOD!!

CrossFit Pampa – CrossFit Metcon (Time) In teams of 2/3: Jackie 20 Muscle-Ups Annie 20 Muscle-Ups Jackie
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Happy Birthday Andy!!! Christmas Party tonight @ 5:30!

CrossFit Pampa – CrossFit Deadlift (5X3 @80%) Metcon (AMRAP – Rounds and Reps) AMRAP16: 12 Handstand Push-Ups 14 Pistol Squats 35 Burpees
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Christmas Party Friday @ 5:30

CrossFit Pampa – CrossFit Back Squat (5X3 @ 80%) Metcon (AMRAP – Reps) 3 Rounds: Max Calorie Assault Bike Max Rep Back Squat (75/55) Max Calorie Row Max Rep Thruster (75/55) Rest1 Minute for each movement and the rest. Accessory Work 10 Minutes of Handstand Walk...
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Christmas Party Friday @ 5:30

CrossFit Pampa – CrossFit Snatch (5X3 @ 80%) Metcon (Time) 5 Rounds: 5 Power Snatch (115/85) 10 Overhead Squats 20 Push-Ups 40 Double Unders20 Minute Cap Accessory Work Weighted Back Extensions (95/65) 5X12
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Christmas Party this Friday @ 5:30

CrossFit Pampa – CrossFit Metcon (AMRAP – Reps) 4 – 2 Minute Rounds 15 Calorie Row Max Rep Strict Pull-Ups2 Minute rest between rounds Metcon (AMRAP – Rounds and Reps) AMRAP14: 400M Run 15 Pull-Ups 20 Sit-UpsRx+ GHDs Accessory Work 10 Minutes of Ring...
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Don’t stop till you get enough!

CrossFit Pampa – CrossFit Clean (80% of 1RM) Metcon (AMRAP – Rounds and Reps) EMOM until failure: 1 Power Clean (95/65) 1 Front Squat 1 Push PressEach minute add 1 Rep to each movement.
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Community WOD

CrossFit Pampa – CrossFit Metcon (Time) With a Partner: 21-15-9 DB Squat Cleans (50/35) 10M Shuttle Runs -Then- Bench Press (155/105) Calorie Bike
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The Calm Before the Storm

CrossFit Pampa – CrossFit Back Squat (75% 1RM every 90 seconds) Metcon (Calories) 5-2 Minute Rounds Double Unders Max Calorie Row 2 Minute Rest between roundsDouble Unders Rd 1 – 50 2-60 3-70 4-80 5-90
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Happy Belated Birthday Hugh!!!

CrossFit Pampa – CrossFit Snatch (75% of 1RM every 90 seconds) Metcon (AMRAP – Rounds and Reps) AMRAP15: 11 Front Rack Lunges (95/65) 22 Sit-Ups 66 Second Plank Hold
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COMPETE!!!

CrossFit Pampa – CrossFit 5 Minute Plate Hold (Time) Accumulate 5 minutes of a plate hold in each hand. 25/15 10 Minute Cap Metcon (Time) 20 Pull-Ups 20 Box Jumps (24/20) 20 DB Snatch (35/25) 15,15,15 10,10,10 5,5,5
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