WOD

CrossFit Pampa – CrossFit Metcon (AMRAP – Reps) AMRAP20: 400M Run Max Rep Pull-Ups One partner performs a round while the other performs: 20 DB Snatch (50/35) Max Rep Push-UpsScore is total pull-ups and Push-Ups. Rx+ HSPU READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 30 Squats (185/135) 30 WallBall Shots (20/14) 34 Clean & Jerks (135/95) 34 WBS 45 SDHP (95/65) 45 WBSGo solo or w/a partner!! READ MORE

CrossFit Pampa – CrossFit 1 Minute Max Assault Bike (Calories) Metcon (AMRAP – Rounds and Reps) AMRAP17 W/a Partner: 21/16 Cal. Assault Bike 10 Burpee Box Overs (24/20) 10 Pistol Squats28/21 Airdyne READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 40-30-20-10 20-15-10-5 Double Unders Toes to Bar -Then- 10-20-30-40 5-10-15-20 Double Unders Hang Power Snatch (75/55) READ MORE

CrossFit Pampa – CrossFit Clean (20 Minutes to find a heavy single. ) Metcon (AMRAP – Reps) AMRAP10: 2 DB Front Squats (50/35) 2 Push-Ups 25ft. DB Front Rack Lunge 4 DB Front Squats 4 Push-Ups 25ft. DB Lunge Continue to increase the squat and push-up reps by two each time. READ MORE

CrossFit Pampa – CrossFit Doc (Time) 4 Rounds of: 800M Run 21 Kettlebell Swings (1.5/1) 21 Burpees 21/17 Cal. Ski (Decrease the run each round. 800,600,400,200) READ MORE

CrossFit Pampa – CrossFit Metcon (Time) With a Partner: 3 Rounds of: 180 Double Unders 18 Deadlifts (275/185) 6 Rope ClimbsRx+ Legless Rope Climbs READ MORE

CrossFit Pampa – CrossFit Metcon (5 Rounds for reps) AMRAP3: 5 Ring Muscle-Ups/Max Rep Burpees AMRAP3: 6 Ring Muscle-Ups/Max Rep Handstand Push-Ups AMRAP3: 7 Ring Muscle-Ups/Max Rep Inv. Burpees AMRAP3: 6 Ring Muscle-Ups/Max Rep HSPU AMRAP3: 5 Ring Muscle-Ups/Max Rep... READ MORE

CrossFit Pampa – CrossFit Snatch (12 Minutes to work up to a heavy triple) Nancy’s Been Naughty (AMRAP – Reps) 20 minute AMRAP: 400m Run Max rep bodyweight overhead squats READ MORE