WOD

CrossFit Pampa – CrossFit Metcon (Time) W/A Partner: 100 Pull-Ups 150 Push-Ups 200 Sit-UpsOne partner works while the other holds a front rack (155/105) 30 Min. Cap READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 4 Rounds: 8 Candlesticks 15 Toes to Bar 19 Lunges Every 4 Mins perform 52 Air Squats Start with the Squats.20 minute cap READ MORE

CrossFit Pampa – CrossFit Hang Squat Snatch 15 Minutes to find a heavy double Metcon (AMRAP – Rounds and Reps) AMRAP9: 3 Hang Power Snatch (75/55) 3 Overhead Squats 30 Double Unders Increase the Barbell movements by three reps each round. READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 200M Run 10 Box Jumps (24/20) 5 Sandbag Cleans(150/100) 400M Run 10 Box Jumps 5 Sandbag Cleans 600M Run 10 Box Jumps 5 Sandbag Cleans 800M Run 10 Box Jumps 5 Sandbag Cleans 1 Minute rest between each READ MORE

CrossFit Pampa – CrossFit Bergeron Beep Test (AMRAP – Rounds) Every minute on the minute complete: 7 Thrusters 75/55# 7 Pull-ups 7 BurpeesComplete all 21 reps every minute on the minute until you can’t complete the reps anymore. Scale down to 5 and 3. Back... READ MORE

CrossFit Pampa – CrossFit Metcon (6 Rounds for reps) 6 Rounds of: AMRAP3: Cal Row Max Double Unders 3 Minute RestMale-20,25,30,35,40,45 cal row Female-16,21,25,30,33,38 cal row READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 5 Rounds: 50 Kettlebell Swings (1.5/1) 40 Wall Ball Shots (20/14) 30 Burpees 20 Pull-Ups 10 Deadlifts (315/215) While one partner works, the other runs 500M. Burpees (Time) 500 Burpees For Time READ MORE

CrossFit Pampa – CrossFit The Standard (Time) 30 clean and jerks 30 muscle-ups 30 snatches (135/95) 20 Minute Time Cap READ MORE

CrossFit Pampa – CrossFit Clean 30 Minutes to find a heavy clean. If you miss two lifts at any weight, you’re done and will do an EMOM at a lighter weight with the remaining time. RomWOD READ MORE