WOD

CrossFit Pampa – CrossFit Metcon (Time) 2 Rounds In Teams Of 3: 100 Sit-Ups 75/60 Cal Row 50 DB Hang Split SnatchesEach partner performs a movement individually. After all 3 have completed their movement they switch and go to another. Each team member will perform all 3... READ MORE

CrossFit Pampa – CrossFit Death By (Jump) Rope (AMRAP – Rounds and Reps) 5 Double Unders or 10 Single Unders, increase the reps by 5DU or 10SU each round. Metcon (4 Rounds for calories) 4 Rounds of: 1 Minute Max Assault Bike Calories Rest as long as needed between attempts. READ MORE

CrossFit Pampa – CrossFit Hang Power Clean (Heavy set of 3) 15 mins Metcon (Time) 4 Rounds of: 20 Push-Ups 25 Ft. OH DB Lunge (50/35)(R) 15 Burpees 25 Ft. OH DB Lunge (L) 10 Ring Dips15 Minute Cap READ MORE

CrossFit Pampa – CrossFit Deadlift (6×4 @80%) Shoulder Press (6X4@80%) Both lifts every 2:30 Metcon (AMRAP – Reps) AMRAP12: 5 Kettlebell Swings (1.5/1) 100M Run 10 KBS 200M Run 15 KBS 300M Run 25 KBS 400M Run Max Rep KBSScore is total KBS completed. READ MORE

CrossFit Pampa – CrossFit Snatch + Hang Snatch (Squat) (Heavy Single) 15 min Metcon (3 Rounds for reps) AMRAP3: 20 Overhead Squats (115/85) Max Rep Pull-Ups AMRAP3: 20 Overhead Squats (95/65) Max Rep C2B Pull-Ups AMRAP3: 20 Overhead Squats (75/55) Max Rep Strict Pull-Ups90... READ MORE

CrossFit Pampa – CrossFit Warm-up 1min Singles :30 Plank :30 Bird dogs :30 V-ups (tuck ups) :30 Superman hold X2 Front squat primer: Front rack hold w/ Up&Ins 4 Pause squats followed by 4 Front squats Take 3 sets to find your 80% DB Bench: Take 3 sets to find a... READ MORE

CrossFit Pampa – CrossFit Squat Snatch/Overhead Squat (15 Minutes to work up to a heavy single) 1 Squat Snatch 2 Overhead Squats Kelly, Diane, and Amanda Run to the Bars (Time) W/A Partner: 600M Run 150 Wall Ball Shots (20/14) 600M Run 21-15-9 Deadlift (225/155) Handstand... READ MORE

CrossFit Pampa – CrossFit Metcon (Time) In Teams of 3: 5K Row 200 Push-Ups 100 Burpee Pull-Ups 30 Rope ClimbsWork can be split up however you desire with all three partners working at the same time. READ MORE

CrossFit Pampa – CrossFit 3 Position Squat Clean (1×1) 1 High Hang Squat Clean 1 Low Hang Squat Clean 1 Squat Clean Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# READ MORE