CrossFit Pampa – CrossFit Metcon (Time) 55/45 Cal Row 55 Burpee Shuttle Runs (10M) 55/45 Cal Bike 55 Burpee Box Overs (24/20)Can be completed in any order. 30 Minute Cap. READ MORE

CrossFit Pampa – CrossFit 3 Position Power Clean (15 minutes to find a heavy single) High Hang – Low Hang – Full Metcon (Weight) AHAP15: 5 Power Cleans 15 Toes to Bar 30 Double UndersPick your PC weight. Score is total weight lifted. READ MORE

CrossFit Pampa – CrossFit Deadlift (6X2 @80%1RM) Shoulder Press (6X2 @80%1RM) 1 set of each every 2:30 RomWOD READ MORE

CrossFit Pampa – CrossFit 3-Position-Snatch (15 Minutes to find a heavy single) High Hang-Low Hang-Full=1 rep All Squatting Metcon (AMRAP – Reps) AMRAP12: 600M Run 20 Pull-Ups 600M Run Max Rep Pull-UpsScore is total pull-ups (20+max reps) Rx + C2B READ MORE

CrossFit Pampa – CrossFit Front Squat (6X2 @ 80% of 1RM) Dumbbell Bench Press (6X10 Heavy) Perform 1 set of squats and bench in a 2:30 second window. Metcon (Time) 21 Wall Ball Shots (30/20) 18 Clusters (95/65) 15 Wall Ball Shots (30/20) 12 Clusters (115/85) 9 Wall Ball... READ MORE

CrossFit Pampa – CrossFit Beauty School Dropout (AMRAP – Reps) AMRAP15: 15/10 Suitcase Deadlifts (50-55) 10 Double Unders Increase DU reps by 10 each round. Metcon (Time) Happy Birthday Erin! W/A Partner 32 Cal Row 32 Burpees over the rower Each partner does a full... READ MORE

CrossFit Pampa – CrossFit Zachary Tellier (Time) 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats25 MIn. Cap Work W/a Partner or go solo! READ MORE

CrossFit Pampa – CrossFit Push Jerk (5X3 EMOM 70% of 1RM) Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September... READ MORE

CrossFit Pampa – CrossFit Englestad (Time) 3 Rounds for Time: 185 Double Unders 20 Power Cleans (145/100) 6 Rope Climbs30 minute cap. Solo or w.a partner. READ MORE

CrossFit Pampa – CrossFit Overhead Squat (4X3 EMOM2) DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012To learn more about... READ MORE