WOD

CrossFit Pampa – CrossFit Metcon (Time) 800M Run Isabel 800M Run 30 Calorie Bike 800M Run Grace 800M Run READ MORE

CrossFit Pampa – CrossFit Warm-up Grip Test!!! 6 Rounds Every 90 seconds: 20 Second Dead Hang Finger Tip Plate Carry Metcon (AMRAP – Reps) Tabata: Jump Lunge Ring Dips Sit-Ups Bear CrawlRx+ Muscle-ups & Handstand Walk READ MORE

CrossFit Pampa – CrossFit Flight Plan (5 minute AMRAP) (AMRAP – Reps) AMRAP 5: Double-Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Metcon (AMRAP – Reps) AMRAP20: W/a Partner 15 DB Bench Press (50/35) 60M sled push (50/30)Partners complete one... READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 2 Rounds of: 40/30 Calorie Row 15 Burpees over the Rower with the remaining time, establish a 1RM Snatch14 Minute Cap Snatch READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 20 Wall Ball Shots (20/14) 10 Toes to Bar 18 Wall Ball Shots 9 Toes to Bar ……. 4 WBS 2 TTB 2 WBS 1 TTBContinue decreasing the reps by 2 (WBS) and 1 (TTB) until completion. Front Squat (EMOM7 (7×3)) 80% of your 1 rep max READ MORE

CrossFit Pampa – CrossFit CFP Triathlon (Time) Bike 4000M Row 3200M Run 2400MRun through Duncan to Dogwood and back. Or, Run to Duncan and back, then to Russell and back. READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 2 Rounds for Time: 400M Run 30 Burpees 400M 3 Rope Climbs 400M 30 Lunges 400M 30 Cal Air Bike READ MORE

CrossFit Pampa – CrossFit 6-15-13 (AMRAP – Rounds and Reps) AMRAP13: 6 DB Box Step Overs (24/20) 15 DB Clusters (50/35) Power Clean 5 minutes to find a 1RM Power Clean READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 5 Strict Pull-Ups 10 GHD Sit-ups 15 Cal. Bike 10 Strict Pull-Ups 20 GHDs 30 Cal. Bike 15 Strict Pull-Ups 30 GHDs 45 Cal. Bike Back Extensions (5X15) READ MORE