Choose a session time:

7:30am Girls Only $100.00 USD 9:00am All Athletes $100.00 USD 2:00pm Power Athletes $100.00 USD

Shoulder Press Biathlon

From CrossFit New England:

25 Shoulder Presses (95/65#)
25 Shoulder Presses (65/45#)
25 Shoulder Presses (45/35#)
Every time you break, run 200m penalty.
(If it's raining, we're rowing)

These are strict presses. Shoulder to overhead with no dip or drive.

Quick/Dirty

9-6-3 reps for time:

Hang squat cleans 185/115#

Muscle-ups

Cinco de Mayo WOD and Party!

Tuesday, 5 May 2015
at 5:15pm
at CrossFit Pampa
2 Heats: First heat at 5:30, 2nd heat at 6:00
Festivities to follow
This will take place instead of the Fight-Con and 6:00 classes!

Register Here if you want to submit a score, get a T-Shirt, and make it all official.

OR

Just come do the  WOD with us, go hard, have fun, and then stay for the party.

Filthy Fifty

Cinco de Beastmode WOD tomorrow night! 5:30p and 6:00p

Filthy Fifty (Time)

For Time: 
50 Box jumps, 24"/ 20"
50 Jumping pull-ups 
50 Kettlebell swings, 1 pood 
50 steps Walking Lunge 
50 Knees to elbows 
50 Push press, 45#/35#
50 Back extensions  
50 Wall ball shots, 20#/14#
50 Burpees
50 Double unders

Triple Doubles

"When you fight a bear, you don't stop when you're done, you stop when the bear's done."

Metcon (4 Rounds for reps)

For max reps:
3 minutes Hang Squat Clean 95/65#
2 minutes REST
3 minutes Muscle-ups (3PU's/3Dips)
2 minutes REST
3 minutes Wall Ball Shots
2 minutes REST
3 minutes Bar-Facing Burpees

Masters Qual pt. 2

Find your 1RM Snatch

then...

21-15-9 of:
Deadlifts 225/135#
Box Jumps 24/20"
Handstand Push-ups