WOD

CrossFit Pampa – CrossFit Max Rep Wall Ball Shots (20/14) (AMRAP – Reps) Two attempts at Max Rep Wall Ball Shots. Rest 3 Minutes between attempts. Score the highest attempt. Metcon (Time) 100 Double Unders 35 Back Squats (95/65) 75 Double Unders 30 Front Squats... READ MORE

CrossFit Pampa – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP15: 15 Pull-Ups 15 HSPU 15 Toes to Bar 15 Sit-UpsRx+ (C2B, SHSPU, GHDs) Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time... READ MORE

CrossFit Pampa – CrossFit Metcon (AMRAP – Reps) AMRAP15: 200M Run 15 DB Front Squats (50/35) -5 Minute Rest- AMRAP15: 20/16 Cal Row 15 Weighted Knee Raises (15)Score front squats, calories, and knee raises Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for... READ MORE

CrossFit Pampa – CrossFit Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesRomWOD in the AM classes if you’re working out during Friday Night Lights. Doors open at 4:30, first... READ MORE

CrossFit Pampa – CrossFit Strict to Kipping HSPU (5 sets EMOM3) Perform max rep strict HSPU. Then perform max rep kipping HSPU.Record your smallest set. Metcon (Weight) AMRAP10: Max Rep Strict Press Every time you stop perform 20 AbMat Sit-UpsScore is total weight lifted.... READ MORE

CrossFit Pampa – CrossFit Metcon (Time) With a Partner: 40 Box Overs (24/20) 30 Box Step Overs (2/1.5) 20 Ring Muscle-Ups 600M RunIf you are doing VDB, get with a partner and rock this one!! Rx for you is whatever your division calls for. Do the first two movements synchro... READ MORE

CrossFit Pampa – CrossFit Warm-up AMRAP5: 30DUs/60Singles 20 Good Mornings (PVC) 10 Hanging Bar Kips Chest-To-Bar Pull-ups 4Xmax reps every 2 minutes. record your smallest set Metcon (Calories) AMRAP20: Max Cal Row or Bike Every 4min. beginning at zero perform: 12 Chest to... READ MORE

CrossFit Pampa – CrossFit Metcon (2 Rounds for reps) 2 Rounds of: 1 Minute of Max Rep Wall Ball Shots (20/14) 1 Minute rest between each round Metcon (AMRAP – Rounds and Reps) AMRAP16: 20 Wall Ball Shots (20/14) 5 Cleans (135/95)Increase clean weight by 10# each round. READ MORE

CrossFit Pampa – CrossFit Barbell Cycling (On the 2:00 x 5) 3 Power Clean and Jerks 2 Thrusters 1 Squat Snatch Complex does not need to be completed unbroken. “Adderall” (3 Rounds for reps) Part #1- In a 10:00 window: Run 1 mile Time Remaining, Max Clean and... READ MORE