WOD

CrossFit Pampa – CrossFit “Pilgrim Gone Bad” (AMRAP – Reps) 5 Rounds 1 minute at each station for max reps of: Handstand Push-ups Ground-to-Overhead (45/35) Sit-ups Burpees Row for Calories REST READ MORE

CrossFit Pampa – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Clean (6×3 65% of 1RM) Every 90 Seconds. READ MORE

CrossFit Pampa – CrossFit Deadlift EMOM – 9 minutes (No Measure) EMOM x 3 : Empty bar DL x 10 EMOM x 3 : Light bar DL x 5 EMOM x 3 : Heavy DL x 3Heavy Bar is 75% of 1RM Metcon (Time) 10 GHD Sit-Ups 200M Run 30 Russian Twists (45/35) 40 HR Push-Ups 30 Russian... READ MORE

CrossFit Pampa – CrossFit Back Squat (5X5 every 90 seconds) 60% of 1RM Englestad (Time) 3 Rounds for Time: 185 Double Unders 20 Power Cleans (145/100) 6 Rope Climbs20 Minute Time Cap READ MORE

CrossFit Pampa – CrossFit Power Snatch (EMOM6 60% 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP14: 11 Cal Row 14 Burpees READ MORE

CrossFit Pampa – CrossFit Power Snatch (EMOM6 60%1RM) 3 TnG Reps Metcon (AMRAP – Rounds and Reps) Erin’s BDay WOD! AMRAP14: 11 Calorie Row 14 Burpees READ MORE

CrossFit Pampa – CrossFit Back Squat (5X5 60% of 1RM) Every 90 seconds. Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario,... READ MORE

CrossFit Pampa – CrossFit RomWOD READ MORE

CrossFit Pampa – CrossFit Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereIn teams of 2-3:... READ MORE