WOD

CrossFit Pampa – CrossFit Weighted Pull-ups (4X4 AHAP) Metcon (Time) 5 Rounds of: 400M Run 7 Unbroken Kipping C2B Pull-Ups *each time you break perform 20 Double Unders*Rx+ Ring MUs 25 Minute Cap READ MORE

CrossFit Pampa – CrossFit Deadlift (4×5 @ 10# heavier than 9/3/20) Metcon (Time) 15-12-9: Deadlifts (275/185) Strict HSPU12 Minute cap READ MORE

CrossFit Pampa – CrossFit Friendly Fran (Time) 3 Rounds of: 21 Thrusters (95/65) 21 Pull-Ups Rx+ 115/85, C2B16 Minute Cap Front Squat (20 Minutes to find a heavy single. ) READ MORE

CrossFit Pampa – CrossFit Metcon (Time) 600M Run 60 Toes to Bar Every Time you drop/stop, perform 6 Turkish Get-Ups (1.5/1) 600M RunScale to TTB attempts, L-Sits, Knees to Chest 26 Minute Cap. Add one second for each remaining TTB rep and 1 second for the run. READ MORE

CrossFit Pampa – CrossFit Power Clean (3X8 AHAP must be TnG) Barbell Row (3xmax reps same weight as clean) Weighted Back Extensions (3×8) Go heavy Weighted Dips (3×8) Metcon (3 Rounds for time) 15/11 Cal Bike (Sprint) READ MORE

CrossFit Pampa – CrossFit Shoulder Press (4×6 5# heavier than 9/9/20) Metcon (6 Rounds for time) 6-3 Minute Rounds of: 28 AbMat Sit-ups 21 Push-Ups 14 Box Jumps 7 Strict Pull-UpsScore the time for each round (6 times) READ MORE

CrossFit Pampa – CrossFit Back Squat (4X6 @ 10# heavier than 9/2) Metcon (AMRAP – Reps) AMRAP14: 100 Double Unders 15 Wall Ball Shots (20/14) 80 Double Unders 20 WBS 60 Double Unders 25 WBS 40 Double Unders 30 WBS 20 Double Unders Max Rep WBSScore is total Wall Ball... READ MORE

CrossFit Pampa – CrossFit 9/11 Tribute (Time) 2001M Run 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 C2BPull-Ups 11 Power Cleans (175/115) 11 HSPU 11 KB Swings (2/1.5) 11 TTB 11 Deadlifts (170/115) 11 Push Jerks (110/75) 2001M Row Start with either the run or the row. READ MORE

CrossFit Pampa – CrossFit Snatch (15 minutes to work up to WOD weight) Work up in weight, or get lots of good quality reps. Mr. Man (Time) 2 Rounds W/A Partner: A) Row 1983M B) 9 Snatches (135/95) 10 Strict Ring Dips 83 Kettlebell Swings (1.5/1)Rx+(185/135, BMU, 2/1.5) One... READ MORE