WOD

CrossFit Pampa – CrossFit Metcon (No Measure) AMRAP7: 7 V-Ups 7 Goblet Squats 7 Side V-Ups (right) 7 SA Russian KB Swings (right) 7 Side V-Ups (left) 7 SA Russian KB Swings (Left)Choose a moderate KB Weight. Get at least 4 rounds. Metcon (AMRAP – Rounds and Reps)... READ MORE

CrossFit Pampa – CrossFit Metcon (No Measure) EMOM12: 1) 15/12 Cal Row 2) 5 DB Push Jerks (each arm) 3) 5-10 Strict DipsIncrease DB weight each round. Split Jerk (6X3 at a 75% of 1RM) Metcon (Time) 21 Calorie Row 21 Thrusters (95/65) 15 Cal Row 15 Thrusters (135/85) 9... READ MORE

CrossFit Pampa – CrossFit Deadlift (4X2 @ 10# heavier than 10/09) Weighted Pull-ups (4X10) Snatch Balance (4X4 increase weight each set) Weighted Back Extensions (4X15 ) Double Dumbbell Curls (4X8) READ MORE

CrossFit Pampa – CrossFit Shoulder Press (4X2 @ 10# heavier than 10/05) Metcon (AMRAP – Reps) AMRAP15: 800 M Run 60 Push Jerks (75/55) 40 Toes to Bar 20 Hang Power Cleans (165/105) 10 Bar Muscle-Ups Max Rep Bar Facing BurpeesRun does not count as a rep. READ MORE

CrossFit Pampa – CrossFit Back Squat (4X2 @ 10# heavier than 10/6) Metcon (Time) 100 Double Under Buy-In -Then- 4 Rounds: 15/12 Cal Bike/Row 25 WB Shots(20/14) -Then- 100 DU Cash-Out READ MORE

CrossFit Pampa – CrossFit Deadlift (4X3 10# heavier than 9/30) Metcon (AMRAP – Rounds and Reps) AMRAP20: W/A Partner 125/100 Cal Row Straight into 8 Deadlifts (225/145) 21 Box Jump Overs (24/20)Switch as needed. Both feet must touch the top of the box at the same... READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 30 Burpees 15/12 Cal Bike 30 Wall Ball Shots (20/14) 15/12 Cal Bike 30 DB Push Press (50/35) 15/12 Cal Bike 1-Mile Run (Time) Max Effort 1-Mile RunPick which one you want to do first and go. 13 Minute Cap for each. READ MORE

CrossFit Pampa – CrossFit 2 Hang Power Snatch+1 Power Snatch (4X3 ) 3=1 3 reps each set. Go light(er) to focus on the “3rd pull” under the bar. Front Plate Raise (4X15) GHD Sit-ups (4X15-20) Weighted Dips (4×12 AHAP) READ MORE

CrossFit Pampa – CrossFit Back Squat (4X3 10# heavier than 10/2) Metcon (3 Rounds for reps) 3-9 Minute Rounds of: 800M Run -AMRAP with Remaining Time- 15 Sit-Ups 10 Air Squats 5 Chest to Bar Pull-UpsRx+ Weighted Vest READ MORE