WOD

CrossFit Pampa – CrossFit Front Squat (4X8 @ 65% of 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP20: 400M Run 20 WallBall Shots (20/14) 10 Box Jumps (30/24) READ MORE

CrossFit Pampa – CrossFit Warm-up 21-15-9 V-Ups Russian Twists (medicine balls) 10 minutes HS Walk Practice 10 Minute Snatch warm-up Metcon (Time) 10 Squat Snatches (105/70) 450ft Bear Crawl 10 Squat Snatches (105/70)5 trips across the BBall Court Rx+ (155/115) 150Ft HS Walk READ MORE

CrossFit Pampa – CrossFit Warm-up Bring Sally Up (75/55) Metcon (Time) 500M Row 26 Push Press (75/55) 19 Cal Bike 42 Deadlifts(75/55) 78 Burpees Over The Bar READ MORE

CrossFit Pampa – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To... READ MORE

CrossFit Pampa – CrossFit Metcon “Gone In 60 Seconds” 3 Rounds: 40 Single Dumbbell Step-Back Lunges 30 Single Dumbbell Alternating Power Snatches 20 Burpees *On the Minute: 20 Double Unders (50/35#) READ MORE

CrossFit Pampa – CrossFit Metcon (AMRAP – Reps) AMRAP10: 10 Squat Cleans (135/85) 10 Squat Cleans (145/95) 10 Squat Cleans (155/105) 10 Squat Cleans (165/115) 10 Squat Cleans (175/125) Max Squat Cleans (185/135)Score is total squat cleans Metcon (Time) 9-6-3 Squat... READ MORE

CrossFit Pampa – CrossFit Renegade Row Front Rack Lunge Strict Pull-Ups Can be broken up into smaller sets, even singles if needed. Double Dumbbell Curls 4 Sets of 10 Reps for each movement (4 on each arm for renegade rows) Metcon (Time) After completing all 4 movements... READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 4 Rounds of: 8 Sandbag Cleans (150/100) 12 Sandbag Facing Burpees 16 Toes To Bar -Cash Out- 200 Double Unders 5k Run (Time) Max Effort 5k Run READ MORE

CrossFit Pampa – CrossFit Warm-up 3 Rounds of: 1 Minute Hollow Hold 1 Minute Dead Hang 1 Minute Plank to Elbow Plank Strict Handstand Push-Ups (5XMax Reps, Every 3 minutes) Set up plates to get at least 5 reps on the first set. Metcon (AMRAP – Reps) AMRAP10: 5 Power... READ MORE