1 minute blowouts

RZ is 27

3 rounds:

1 minute kettlebell swings (1.5/1pood)
1 minute ring pushups
1 minute box jumps 20"
1 minute 20' sprint (run forward 20' = 1 rep, run backwards 20' = 1 rep)
1 minute REST

For maximum total reps!

"Jackie"

For time:
1000m Row
50 Thrusters (45/33#)
30 Pullups

Thruster Demo: Thruster tri-panel [mov][wmv]
Congratulations to all who completed the Thanksgiving Challenge!

Winners:
Top Male: Max Simon 8:03
Top Female: Bonnie Steen 9:27
Top friend of member: Jennifer C. 9:34
Random winner: To be announced

Thanksgiving Challenge

Welcome to the 1st annual Thanksgiving Challenge presented by CrossFit Pampa!
Below you will find the workout, rules, and standards.

Thanksgiving WOD:

100 burpees for time





Rules: Complete 100 full range burpees as quickly as possible and record the time to completion in the comments section below for this post. You may post as many attempts as you like between Wednesday and Sunday at 6pm.
Winners: There are several winners categories for this competition.
1) fastest male time
2) fastest female time
3) fastest non-member time (your friends, family, and acquaintances)
4) random drawing of all attempts submitted

So gather up a group, get out a stop watch, and fly through it! Even if someone has posted a faster time than you, we still want to see how you did as a community and you can be in the random drawing.

Standards:
(we all know the burpee standards by now)
The bottom of the burpee; chest and thighs touching the ground

The top of the burpee; airborne while clapping overhead

Good luck and have a fantastic Thanksgiving!

Weekly results

100 OH

For time:

100 situps
100 shoulder to overhead (75/45#)

Partition reps and sets any way you like.

And don't forget about the website moving to crossfitpampa.com starting tomorrow. There you will find out what the workout will be for the Thanksgiving break!

Deadlift Games

5 rounds for time of:

5 deadlifts (275/185#)
10 burpees

Demo:
Women's DL/Burpee WOD [wmv][mov] » Oct 6 08

If you ever need a movement or workout demo, go to the exercises and demos link on crossfit.com, as seen here.

Weekly results

Endurance Day

Tabata!

Tabata air squat
Followed IMMEDIATELY by 1 mile time trial. Run, row, or bike.


Results

Open 1.1

Complete as many rounds and reps as possible in 7 minutes of:
15 power snatch (75/53#)
30 double unders

ATTENTION: WEBSITE WILL TRANSITION TO CROSSFITPAMPA.COM OVER THE THANKSGIVING BREAK. PARADOXSTRENGTH.COM WILL NO LONGER BE AVAILABLE AFTER THIS TIME!

Choose your own AMRAP

3 rounds for time of:
20 jumping split lunges
15 kettlebell swings (1.5/1pood)
10 toes to bar

Whatever your time is for the 3 rounds, perform this AMRAP in the exact amount of time:
AMRAP in X minutes of:
9 deadlift (155/110#)
3 push jerk (")
4 bench hops

So... If your 3 rounds is completed in 6:39, your AMRAP will last exactly 6:39

Mainsite 12NOV2011

For time:
Row 500m
20 inch box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
Back extension, 50 reps
Turkish Get-ups, 20 reps, alternating arms (1.5 pood / 1 pood)

WOD Demo from CrossFit Santa Cruz - video [wmv] [mov]

Almost exactly as seen on the mainsite here.

Weekly Results

Amazing week. Humbling, motivating, and inspiring performances. Keep it up everyone!

Endurance Day

Row or run:

500m
400m
300m
200m
100m

Rest exactly 2 minutes between each. These are all-out efforts.

"Grace"

Grace:
30 reps of clean and jerk for time
men use 135#
women 95#

Finisher:
1000m Row Time Trial

What is Fitness?

The snatch version of Grace, AKA Isabel:
video
iphone mov

Mainsite 111031

Max overhead squat

3 rounds for time of:

15 overhead squats (95/65#)
15 L-pullups
15 split jerk (95/65#)
15 knees to elbows
15 hang cleans (95/65#)
15 back extensions with 25#

Compare to Crossfit.com 31OCT2011

Lynne

RZ overhead squat

"Lynne"
5 rounds of:
Max rep body weight bench press
Max rep pullups

Endurance Day

For time:

1000m row
1000 single unders (jump rope)

Gripper

Strength: 5 RM Overhead squat. Use kettlebells hanging from the bar as weight.

10 minutes, complete as many rounds as possible:
10 hang power snatch (75/55#)
10 pullups

Ring Nastiness

Our costume party winners!

We had many great costumes and it was really close but the things from 0530 came strong and even kept their full costumes on throughout the workout.

Strength: 1 RM weighted pullup

5 rounds for time of:
7 front squats @ 155#/115#
12 ring dips