CrossFit Pampa – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Front Squat (4X4 @85% 1RM) Strict Pull-Ups (4X3-10) If you can get at least 3 unbroken pull-ups do them strict. If not add as few bands as possible to do 10. READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 3 Rounds of: 30 Wall-Ball Shots, (20/14) 30 Sumo-Deadlift High Pulls, (75/55) 30 Box Jumps, 20 30 Push Press, (75/55) 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsW/A Partner, break up reps however you see fit. Both partners must... READ MORE

CrossFit Pampa – CrossFit Deadlift (10X1) work up to a heavy single Metcon (AMRAP – Reps) 3 Minutes to Complete each Movement: 38 Wall Ball Shots (20/14) 38 Deadlifts (185/135) 38 OH Lunges (95/65) 38 Back Squats (135/95) 48/38 Cal BikeGo in any order you wish. Use... READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 4 Rounds of: 400M Run 20 DB Snatch (50/35) 20 Toes to Bar 5k Run (Time) Max Effort 5k Run READ MORE

CrossFit Pampa – CrossFit Strict Handstand Push-Ups (4 X Max Reps, record your lowest set) Metcon (6 Rounds for reps) 2 Rounds of: AMRAP2: 20 Push Press (115/80) Max Rep Double Unders AMRAP2: 20 Power Cleans (115/80) Max Rep Double Unders AMRAP2: 20 Thrusters (115/80) Max... READ MORE

CrossFit Pampa – CrossFit Front Squat (4X4 @ 80% of 1RM) Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsTest it out beforehand to find a rep scheme that you can keep for the entire 30 MInutes!... READ MORE

CrossFit Pampa – CrossFit Warm-up AMRAP10: 10 Double DB Curls 10 Double DB Deadlifts 10 Strict Toes to Bar 10 Cal Bike Metcon (AMRAP – Rounds and Reps) 1 Mile Run Buy-In -Then- 4 Rope Climbs 8 Sandbag Cleans (150/100) 12 Burpee Box Jump Overs (30/24)Rx+ weighted vest READ MORE

CrossFit Pampa – CrossFit Warm-up Rowling!! Strict Handstand Push-Ups (4xmax reps) Record your lowest set Metcon (4 Rounds for calories) 4 3 Minute Rounds: 15 Power Snatches (95/65) Max Cal Row One Minute rest between RoundsRecord calories for each round. READ MORE

CrossFit Pampa – CrossFit Strict Pull-Ups (4X10) GHD Situps (4X10-20) Alternate Pull-Up and GHD sets Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed... READ MORE

CrossFit Pampa – CrossFit Warm-up AMRAP5: 10 Straight Leg Sit-Ups 20 Second Bottom of a Squat Hold 30 Single Unders Front Squat (4X6 @ 75% every 2 minutes) Metcon (AMRAP – Rounds and Reps) AMRAP20: 20 Kettlebell Swings (1.5/1) 20 Wall Ball Shots 20 Burpees READ MORE