WOD

CrossFit Pampa – CrossFit Deadlift (5×3@75% 1RM) Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts... READ MORE

CrossFit Pampa – CrossFit Shoulder Press (5X3@75% every 90seconds) Metcon (Time) W/a Partner: 2 Rounds of: 6 Bar Muscle-Ups 18 Power Snatch (95/65) 8 Minute Cap –2 Minute Rest– Metcon (Time) 3 Rounds of: 19 Wall Ball Shots 18 Box Jumps (30/24) 9 Minute... READ MORE

CrossFit Pampa – CrossFit Clean (5X3@70% every 90 seconds) Metcon (Time) 2 Rounds of: 400M Run 21/18 Cal Row 36/28 Cal Bike READ MORE

CrossFit Pampa – CrossFit The Cross (Time) 14 Rounds: 10 Deadlifts 10 Squat cleans 10 Push Press Walking barbell Lunges (50 ft) Round 3, 7, & 9 – 7: Turkish Get Up with (1.5/1 Pood) Barbell should ONLY touch the ground on rounds 3, 7, and 9.95/65 READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 500M Run 50 WallBall Shots 400M Run 40 WallBall Shots 300M Run 30 WallBall Shots 200M Run 20 WallBall Shots 100M Run 10 WallBall ShotsAll runs are with your Wall Ball. Anytime the ball touches the ground, perform 5 Burpees. READ MORE

CrossFit Pampa – CrossFit Snatch (5X3@70%) Metcon (AMRAP – Rounds and Reps) AMRAP10: 20 Double Unders 15 Pull-Ups 40 Double Unders 15 Pull-Ups 60 Double Unders Continue to increase the double Unders by 20 each round.Score is total rounds and reps. RomWOD READ MORE

CrossFit Pampa – CrossFit Shoulder Press (5X5@70%) Metcon (Time) 4 Rounds: 21 Cal. Ski 15 GHD Sit-Ups 9 Thrusters (115/80)12 min cap READ MORE

CrossFit Pampa – CrossFit Deadlift (5X5@70%) Metcon (Time) W/A Partner: 800M Run 80 DB Get-Up Sit-Ups (50/35) 800M RunWhile one partner performs DB Get-Ups, the other holds the top of a deadlift (225/155). Partners must be working at the same time. 20 Min. Cap READ MORE

CrossFit Pampa – CrossFit Front Squat (5X5 @ 70%) Metcon (AMRAP – Reps) AMRAP15: 46 Push-Ups 46ft. Handstand Walk 46 Air Squats 46ft. Handstand Walk 46 Ring Dips 46ft. Handstand WalkEvery 23ft. Handstand Walk counts as a 1 rep. READ MORE