WOD

CrossFit Pampa – CrossFit Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Power Clean (20 Minutes to work up to a heavy single) READ MORE

CrossFit Pampa – CrossFit Metcon (Time) W/A Partner: 350/300 Cal Row One Partner rows while the other performs 1 round of: 100 Ft. Sled Pull (180/120) 3 Rope Climbs Take 30 seconds off of your total time for each round completed. READ MORE

CrossFit Pampa – CrossFit Weighted Dips (10 minutes to work up to a heavy set of 3. ) Rings, bars, or boxes. If you aren’t adding weights do at least 3 EMOM for 10 minutes. Metcon (Time) 200M Run 20 Overhead Squats (65/45)(75/55) 16 OHS (75/55)(95/65) 12 OHS... READ MORE

CrossFit Pampa – CrossFit Weighted GHDs (4X15) Weighted Step-ups (4X16 (8 Each Leg)) Use two dumbbells, Held in any position. Go Heavy!! Swimmers Press (4X15) Power Clean (4X4 75% 1RM TnG) Strict Handstand Push-Ups (4X3-10) 1 Minute Max Assault Bike (Calories) 4... READ MORE

CrossFit Pampa – CrossFit Snatch Grip Deadlift (4X5 at 110% 1RM Snatch) Metcon (AMRAP – Reps) AMRAP20: 800M Run Buy-in -Then- 3 Hang Power Snatches (75/55) 30 Double UndersIncrease snatch reps by 3 each round. Score is total Snatch reps. READ MORE

CrossFit Pampa – CrossFit Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Front Squat (3×3 @ 90%) Strict Pull-Ups (4×3-10) READ MORE

CrossFit Gymnastics READ MORE

CrossFit Pampa – CrossFit Strict Handstand Push-Ups (4X3-10 reps) TABATA (8 intervals per movement) 20 seconds on/10 seconds off Pull-ups Kettlebell Swing (53/35) Sit-ups Broad Jump (10M) READ MORE

CrossFit Pampa – CrossFit Barbell Row (4 x 10) Death March (AMRAP – Rounds and Reps) 15 minute AMRAP: 200 ft. Farmers Carry 15 burpeesRX 53/ 35 kB or 50/35 db READ MORE