WOD

CrossFit Pampa – CrossFit Scarface (Time) 2 Rounds: 8 Power Snatches (155/105) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (135/95) 8 Bar Facing Burpees Directly into… 2 Rounds: 8 Power Snatches (115/85) 8 Bar Facing Burpees Dumbbell Scarface... READ MORE

CrossFit Pampa – CrossFit 5k Run (Time) Max Effort 5k Run Hang Squat Clean (5X3 @ 70% of 1RM Squat Clean) READ MORE

CrossFit Pampa – CrossFit Warm-up 10min Dynamic Warmup :30 Step ups :30 Step back lunge w/ knee hug at the top 1:00 Butt Kicks X5 ( No rest btw rounds) Metcon (AMRAP – Rounds and Reps) AMRAP20: 5 Tuck Jumps 5 Burpees 5 DB Deadlifts (50/35) 5 DB Hang Power Cleans 5 DB... READ MORE

CrossFit Pampa – Adaptive CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP20: 5 Squats 5 Burpees 5 DB Deadlifts 5 DB Curls 5 DB Shoulder PressesSwitch arms each round for the deadlifts, curls, and presses. LIke the last few weeks, elevate the floor as needed for the... READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 4 Rounds of: 20 Push-Ups 20 Toes to Dumbbell 20 Push-Ups 20 V-Ups 20 10M Shuttle RunsSub TTD with TTB if able. Back Squat (5X8) Take 5 sets to establish an 8 rep max. Rest up to 3 minutes between sets. Record your heaviest 8. Scale... READ MORE

CrossFit Pampa – CrossFit Metcon (AMRAP – Reps) AMRAP20: 20 Power Cleans (95/65) 400M Run 60 Double Unders 20 Power Cleans (135/95) 400M Run 60 Double Unders 20 Power Cleans (165/115) 400M Run 60 Double Unders Max Power Cleans (185/135)Score is Total Power Cleans... READ MORE

CrossFit Pampa – CrossFit Warm-up 10min Amrap of: Heel raises to the Sky 10 Windshield wipers (knee wipers) 20 Russian Twists 30 Hollow Rocks 20 Side elbow plank dips 10each Metcon (Time) 200M Run 200M Farmers Carry (50/35)(L) 200M Run 200M Plate Carry (45/35) 200M Run 200M... READ MORE

CrossFit Pampa – CrossFit Warm-up 20 reps each of : Bicycles Scissors Dead Bugs Hand Plank knee to Elbows Elbow Plank Jacks X3 Metcon (AMRAP – Rounds and Reps) AMRAP15: 15 Deadlifts (BW) 15 Sit-Ups 15 Deadlifts 30 Sit-UpsIncrease 15 sit-ups each round. Body weight... READ MORE

CrossFit Pampa – Adaptive CrossFit Warm-up 10 reps each of: Bicycle Scissors Bird dogs Elbow plank Hold :10 X3 Metcon 15 min AMRAP: 5 Deadlifts 5 sit ups 5 Deadlifts 10 sit ups -increase sit ups by 5 reps each time- -Deadlifts hold onto something with one hand, pick up your... READ MORE