WOD

CrossFit Pampa – CrossFit Metcon (Time) 4 Rounds of: 400M Run 16 DB Clean and Jerks (50/35) Sled pull (90/70)Clean and Jerks are single arm. 8 on the right and 8 on the left. READ MORE

CrossFit Pampa – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest READ MORE

CrossFit Pampa – CrossFit READ MORE

CrossFit Pampa – CrossFit Power Snatch+Hang Power Snatch+Hang Squat Snatch (15 minutes to find a heavy single) Complete the complex without letting the bar down Metcon (Time) 35 Wall Ball Shots (20/14) 30 Push Press (95/65) 25 Wall Ball Shots 20 Power Cleans 15 Wall Ball... READ MORE

CrossFit Pampa – CrossFit Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 51 Cal Assault Bike (72 Airdyne) then, 3 Rounds of 8 Deadlifts (275/185) 15 Hand Release Push-UpsRx+ HSPU 20 Minute Time Cap Clean Pull 3X4 @ 95% of 1RM. READ MORE

CrossFit Pampa – CrossFit Back Squat 3X5 @ 80% 1RM Metcon (AMRAP – Reps) 7 90 Second Rounds: 10 Goblet Squats (1.5/1) 10 Kettlebell Swings Max Rep Strict Pull-UpsRx+ (2/1.5) (Only attempt Rx+ if you can string together multiple strict pull-ups) 90 second rest... READ MORE

CrossFit Pampa – CrossFit Metcon (Calories) AMRAP30: In teams of 3 600M Weighted Run (20/14) 10 Burpees over the Rower Max Calorie RowRun–>Rest(burpee)–>Row Partner 1 starts with the run while Partners 2 & 3 perform 10 synchronized burpees over the rower.... READ MORE

CrossFit Pampa – CrossFit CFP Trail Run (Time) From CFP to the Hike and Bike trail and then back to CFP.Be there around 8:15. We will start at 8:30, come to run or Bike if you want to!! READ MORE