WOD

CrossFit Pampa – CrossFit Metcon (Calories) 3 rounds of: 3 Minute Max Double Unders 3 Minute Max Cal. Row 3 Minute Max Cal. Bike10 DUs (30 Singles) = 1 Calorie READ MORE

CrossFit Pampa – CrossFit Metcon (Time) In Teams of 3: 6K Row 20 Power Cleans (135/95) 40 bar Over Burpees 60 Wall Ball Shots (20/14)While one Partner rows the other two complete as many rounds as possible of the other three movements. Each partner must row at least once.... READ MORE

CrossFit Pampa – CrossFit RomWOD Metcon (AMRAP – Rounds and Reps) AMRAP12: 30 Air Squats 20 Box Overs 10 Handstand Push-Ups READ MORE

CrossFit Pampa – CrossFit Swimmers Press (3X7) Metcon (Time) 800M Run Then: 3 Rounds: 20 Kettlebell Swings (1.5\1) 200M Farmers Carry Then: 800M Run READ MORE

CrossFit Pampa – CrossFit Metcon (4 Rounds for reps) 1 Minute Max Rep Snatch (75/55) (95/65) (115/80) (135/95)1 Minute of work 1 Minute of rest Metcon (AMRAP – Rounds and Reps) AMRAP15: 100 Double Unders 15 Power Snatch (75/55) 20 Pull-Ups READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 30 Strict Ring Dips Every time you drop, run 400M.Rx+ Ring Muscle-Ups 500M Row or 1200M Bike READ MORE

CrossFit Pampa – CrossFit Back Squat (5X5 @ 75%) perform a set every 2 minutes Metcon (Time) 49 Thrusters (135/95) Every Minute, starting with minute 1, perform 6 Front Rack Lunges. READ MORE

CrossFit Pampa – CrossFit Squat Clean 20 Minutes to work up to a heavy single. Metcon (Time) 3 Rounds with a Partner: 30 Toes To Bar 35 SA DB Snatches (50/35) 40 DB Box Step Overs (24/20) READ MORE

CrossFit Pampa – CrossFit Metcon (AMRAP – Rounds and Reps) One Partner on the Bike One Partner on the Rower Minute 1: 1 Cal Bike Minute 2: 2 Cal Row 3: 3 Cal Bike 4: 4 Cal Row …. Once one partner fails the other can continue until the fail, but the must go each... READ MORE