WOD

CrossFit Pampa – CrossFit Doc (Time) 4 Rounds of: 800M Run 21 Kettlebell Swings (1.5/1) 21 Burpees 21/17 Cal. Ski (Decrease the run each round. 800,600,400,200) READ MORE

CrossFit Pampa – CrossFit Squat Clean (15 minutes for a heavy single) Front Squat (3X3 @95% 1RM) Bench Press (Heavy Single) READ MORE

CrossFit Pampa – CrossFit Mozell (Time) W/A Partner 42 Clusters (95/65) 42 Pull-Ups 30 Clusters 30 HSPU 18 Clusters 18 Ring Muscle-UPS Starting at 0:00, every 3 minutes perform 13 synchro bar facing burpees. READ MORE

CrossFit Pampa – CrossFit Metcon (6 Rounds for time) 6 Rounds of: Every 5 minutes complete: 15/12 Cal Bike 10 Burpee Shuttle Runs RomWOD READ MORE

CrossFit Pampa – CrossFit Hang Power Clean (15 minutes for a heavy double) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To... READ MORE

CrossFit Pampa – CrossFit Front Squat (4X4 @90% every 3 minutes) Dumbbell Bench (4X15 every 3 minutes) Metcon (AMRAP – Rounds and Reps) Every 2 Minutes Complete: 2 Box Jumps (24/20) 2 Front Squats (75/55) 2 Cal Row/BikePerform this like a Death By; the next 2... READ MORE

CrossFit Pampa – CrossFit Squat Snatch (15 minutes for a heavy double) Metcon (Time) 200M Run 6 Strict Pull-Ups 6 Strict HSPU 400M Run 9 Strict Pull-Ups 9 Strict HSPU 600M Run 12 Strict Pull-Ups 12 Strict HSPU14 Minute Cap READ MORE

CrossFit Pampa – CrossFit Deadlift (4X4 @ 90% of 1RM) Shoulder Press (4X4 @90%1RM) Every 3 minutes! Metcon (AMRAP – Rounds and Reps) AMRAP12: 20 DB Hang Clean & Split Jerk (50/35) 100ft. DB FR LungeEvery 25ft on the lunge counts as 1 rep. READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 100 Pull-Ups 200 Push-Ups 300 Air SquatsTreat this like Murph: partition it as needed. Rx+ Weighted Vest READ MORE