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

Nicole Gets Clean

CrossFit Pampa – CrossFit Deadlift (3X10@70% (10minutes)) Metcon (AMRAP – Reps) AMRAP20: 400M Run Max Rep Hang Power Cleans (95/65)Rx+ (135/95) Score is total HPC Reps.
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Deload Week

CrossFit Pampa – CrossFit Metcon (No Measure) 10 Minutes of Handstand PracticeWall Walks, HS Holds, HSPU, HS Walk, etc. Metcon (Time) 70 Air Squats 60 Push-Ups 50 Air Squats 40 Ring Dips 30 Air Squats 20 HSPU 10 Air SquatsRx+ Weighted Vest Choose options that will allow you...
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6 Years!

CrossFit Pampa – CrossFit Clean (5X1@90%) 6-15-13 (AMRAP – Rounds and Reps) AMRAP13: 6 DB Box Step Overs (24/20) 15 DB Clusters (50/35) Metcon (AMRAP – Rounds and Reps) AMRAP13: 600m Run 15 Ring Muscle-Ups5 MInute Rest Between Workouts
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Triple 2

CrossFit Pampa – CrossFit Metcon (Time) 2000M Row 200 Double Unders 2 Mile Run
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Intervals

CrossFit Pampa – CrossFit Shoulder Press (5X1@90%) Metcon (3 Rounds for reps) AMRAP4: 8 Clean&Jerks (95/65) 8 HandStand Push-Ups AMRAP4: 8 Clean&Jerks (135/95) 8 HandStand Push-Ups AMRAP4: 8 Clean&Jerks (175/125) 8 HandStand Push-Ups2 Minute Rest between...
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Tire Shop

CrossFit Pampa – CrossFit Deadlift (5×1@90%) Metcon (Time) 3 Rounds of: 24 Burpees 12 Pull-Ups 6 Tire Flips
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Runge

CrossFit Pampa – CrossFit Front Squat (5X1@90%every90seconds) Metcon (AMRAP – Rounds and Reps) AMRAP15: 100M Run 10M Lunge 200M Run 20M Lunge 300M Run 30M Lunge…..
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Go Big!!

CrossFit Pampa – CrossFit Snatch (1@75,80,85,90,95% every 2 minutes) Metcon (Time) 50 KB Swings (1.5/1) 40 Wall Ball Shots (20/14) 30 KB Snatch 20 Goblet Squats 30 KB Snatch 40 WBS 50 KB SwingsRx+ 2/1.5 30/20 20 Minute Cap
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Partner WOD

CrossFit Pampa – CrossFit Bench Press (5X8 Find a heavy set of 8. ) Metcon (Time) 100 Push-Ups 100 Double Unders 100 Air Squats 100 Double Unders 100 Pull-Ups 100 Double Unders One Partner Works whole the other Bikes/Rows 15/12 Cals. Partners will switch after Cals are...
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Finish Strong!

CrossFit Pampa – CrossFit Shoulder Press (5X3@82.5%) Metcon (Time) 20 Shoulder to Overhead (95/65) 800M Run 15 S2O (135/95) 600M Run 10 S2O (185/135) 400M Run 5 S2O (225/165) 200M Run
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