emom 20

EMOM 20:

Odds: 3 deadlifts, 2 hang cleans, 1 front squat
Evens: 7 Hip Flexions of your choice (D-ball slams, Toes-to-bar, etc.)

So... Every minute on the minute alternate between tasks for 20 minutes.
As always, the last minutes of each are for max reps. (example: max rep front squats / max rep T2B)
Post score and weight used.

This is the last WOD of 2012! We have had an amazing year and 2012 was great to all of us. Pr's were set, body composition's were changed, and blood, sweat, and tears were shed. Thank you to every single CrossFit Pampa athlete. I feel truly blessed to be a part of your lives. Here's to a great 2013!

The ball hasn't dropped yet. Let's get after it!

Schedule Update!

Updated Schedule for the upcoming week:

Monday: Open, all classes
Tuesday: OFF, Happy New Year!
Wednesday: Open, all classes
Thursday: Open, all classes
Friday: Open, AM classes only

We're baaaaack

3 rounds for time:

50 air squats
4 wall climbs
15 pullups

Endurance - 10 min TT

10 minute Time Trial
AirDyne (calories)
Row (meters)
Run (distance)
or
Double unders

Choose one. This is an all out effort.

"Chippah"

From cfjax.com

For time:
30 wall ball shots (20/14#)
30 HR pushups
30 goblet squats (1.5/1 pood)
30 push press (95/65#)
30 box jumps (24/20")

Today is officially Christmas Sock Day at CrossFit Pampa. Wear your classiest holiday socks if you love CrossFit.

Lunch

3 rounds for time of:

50 walking lunges with OH (15/10#)
10 Jerks (155/115#)

Hippie

Endurance Friday

4 rounds for time of:
400m run or 500m row
100 single under jump ropes

Train fast be fast.

Trifecta

5 minute AMRAP of:
250m row
15 pushups

Rest 1 minute

5 minute AMRAP of:
15 one arm dumbbell snatch
15 sit-ups

Rest 1 minute

5 minute AMRAP of:
5 box jumps 30"/24"
15 wall ball shots

Record total rounds completed.

"Bon"

16 minute AMRAP of:

10 Back Squats 135/95#
8 Pullups
6 Shoulder to Overhead 135/95#
10 Front Squats 95/75#
8 Pullups
6 Shoulder to Overhead 95/75#
10 Overhead Squats 65/45#
8 Pullups
6 Shoulder to Overhead 65/45#

In honor of the nasty Regionals wod this year.

Planker

For time: Accumulate 5 minutes of plank (bows and toes)followed by...
4 rounds of:
3 Leap Frogs
6 Kettlebell Swings (1.5/1pood)
9 Toes-to-bar

Endurance and Christmas Party

 

8 x 200m Run

 

or

 

8 x 250m Row

 

Record your best and worst times.

"Jennifer"

EMOM x 20

Odd minutes: 3 overhead squats (95/65#) and 5 pushups
Even minutes: 2 muscle ups or 6 pull-ups

180 chipper

For time:
200m run
20 pull-ups
20 kettlebell swings (2/1.5 pood)
20 toes-to-bar
20 tire flips
20 calorie Airdyne
20 calorie C2 row
20 back extensions
20 burpees

Start with the run and end with burpees. Choose the order for the remaining movements.

"Elizabeth"

21-15-9 reps each of:
Cleans (135/95#)
Ring dips

RX = power cleans
RX+= cleans

Sherwood Thruster

Strength: Find your 1RM Thruster

WOD (from CFNE)
For time:
30 burpees
50 thrusters (65/45#)
500m row

We are going to focus on thrusters today. Good depth on the squat is equally as important as finishing fully extended overhead. The weight is relatively light so full range of motion is crucial. It's easy to cut the squat short or finish with the bar out in front overhead when trying to move really quickly. Let's have standards.
Move fast, go out hard, finish strong, die to live.

And for your viewing pleasure: from Vision Quest

Snatch Ladder

12 minute AMRAP:

1 Power Snatch
15 Double Unders

Start at 65 lbs. and increse 10 lbs. each round.

The training goal for the snatch is to produce speed and power. Beginning the workout at these lighter weights should reinforce the need for an extremely fast moving barbell.

#cybermonday

Tabata's

1) Row (calories)
2) Box jumps 20"
3) Kettlebell swings (1.5/1 pood)
4) Choose your own

Tabata = (:20 seconds on / :10 seconds off) x 8 rounds

4 tabata's back to back to back to back
For max reps

When choosing your own movement, this gives you the opportunity to do one of several things: 1) pick a movement you struggle with and would like to work on, 2) pick a movement you love to do and haven't done in a while, or 3) choose something that is extremely technical and/or heavy.

Happy Thanksgiving WOD!

Butter Turkey

CrossFit Pampa Annual Online Thanksgiving WOD:

In 10 minutes complete:
60 Burpees
Followed by max rep butterfly sit-ups.

Score = number of sit-ups completed
Post score here or on the Facebook Page.

Weekly Results

Team Goodman

450# of clean & jerk
200 ft. Sled push (heavy)
405# of clean & jerk
200 ft. Sled push
370# of clean & jerk
200 ft. Sled push
310# of clean & jerk
200 ft. Sled push
270# of clean & jerk
200 ft. Sled push

Last wod of the week in the gym. Keep checking back here and the Facebook page for the online Thanksgiving WOD. Just like last year, get your friends and family to join in on the challenge and post your scores!

Team "Cindy"

2 person teams. One person does one round of Cindy while the other rests, switch, repeat for 20 minutes.
Cindy:
5 pull-ups
10 pushups
15 air squats

Weekly Results

Endure - 1000 & 5K

1000 jump rope singles
and/or
5K row

Endurance Results

Pull-up + snatch

1 minute of max rep pull-ups.

REST

4 rounds for time of:
20 one arm dumbbell power snatch
25 pushups
20 one arm dumbbell power snatch
25 air squats

Knot tie

12 minute AMRAP of:
30 double unders
3 wall climbs
1 rope ascent

Power cleans, burpees

10-9-8-7-6-5-4-4-2-1 reps each of:

Power clean (155/105#)
Burpees

Biathlon

5 rounds for time of:

300m row
4 dart throws for accuracy

50m penalty for each miss.

Mini presses

For time:

200m run
21 shoulder press (95/65#)
200m run
21 push press
200m run
21 push jerk
200m run

Hero WOD - "McGhee"

To benefit the Wounded Warriors Project, today we will participate in the Hero WOD known as "McGhee". We are asking all of our athletes to raise and donate money for this amazing cause. $1 a minute for a total of $30 or whatever you can donate would be fantastic. We will present the real life wounded warriors with a check when they make their trip to Pampa on Thursday this week. Of course, 100% of the donations will go to support Wounded Warriors. (Make checks payable to V.F.W. They will cut one big check to give the Wounded Warrior Foundation.)

To learn more about who Corporal McGhee is and why we will honor him today, go to crossfit.com here..
"McGhee" by CrossFit Again Faster - video [wmv] [mov]

Complete as many rounds as possible in 30 minutes of:
5 Deadlifts (275/185#)
13 Push-ups
9 Box Jumps 24"

Itching

Bon, post baby, getting overhead squatty with it.

 

5 Rounds for time of:

 

15 Pull-ups

30 Sit-ups

50m shuttle run (5x 10m)

 

 

Tomorrow we welcome our visting wounded warriors with a special Hero WOD. $30 donations will be accepted and presented personally to these heroes. The goal is to tell as many people as possible about this project and inspire them to donate in your name. Make checks to: "Wounded Warrior Project". Deadline is 11 AM on Thursday the 8th.

Endurance - Test

"The 7 Minute Challenge"

For time:
Row 1000m
Run 800m

Send your friend, brother, or neighbor. They are all invited to try CrossFit Pampa's 7 minute anaerobic threshold beatdown. Sub 7 wins you not only a sweatshirt, but also bragging rights for an entire winter. Remember, it's a lonely place out on the Island of Anaerobic Haze.

Long levers rule!

Strength: Max rep front squat. Choose your weight, 225#, 135#, 95#, or 65#. Scale as necessary.

WOD

10 minutes:
3 deadlifts
10 wall ball shots
7 rounds
Max rep toes to bar with remaining time.
Post DL weight and T2B reps.

Happy Halloween!

#sandy

Strength: in 10 minutes find your 2RM split jerk. (Alternate splits)

WOD:
Buy-in: 50 kettlebell swings
4 rounds of:
12 burpees
100 ft. sled (alternate push/pull)

All for time.

Nancy

 

5 Rounds for time of:

 

400m Run

15 overhead squats (95/65#)

 

Mobility WOD overhead squat prep video.

 

 

Trick or Treat

Will McEnroe make another appearance this Halloween?

Weekly Results

10 x's

C2 row for max meters:

1 minute on / 1 minute off, for 20 minutes.

OR

Team row for 20 minutes (including transitions). 1 rower, 1 minute intervals for max meters.

Results

Fran

The old classic is back. Bury your squats, drive the bar overhead, and get your chin over the bar as quickly as humanly or subhumanly possible.

21 - 15 - 9 reps each of:
Thrusters (95/65#)
Pullups

Cindy

Complete as many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Air Squats

500# Deadlift attempts get LOUD!




 

CrossFit Total

Find your 1RM in back squat, shoulder press, and deadlift. Add highest successful lifts for your CF Total.

Fight Gone Bad

Wall ball shots (guys 20# @ 10' / girls 14# @ 10')
Sumo deadlift high pulls (75 / 55#)
Box Jumps 20"
Push Press (75 / 55#)
Row (calories)
REST

3 Rounds
Spend 1 minute at each station accumulating max reps. Record total reps for all 3 rounds.

Felix Jump

The final episode of the CrossFit Games airs tonight on ESPN2!

A) 3x 2 minutes of double unders for max reps.

B) Complete in 10 minutes:
5 power snatch (95/65#)
15 double unders
5 power snatch
15 air squats
10 power snatch
30 double unders
10 power snatch
30 air squats
5 power snatch
15 double unders
5 power snatch
15 air squats

Complete max rep double unders with remaining time for score.

10 days of Christmas

For time:
10 burpees
9 kettlebell swings (2 / 1.5 pood)
8 overhead walking lunges (45/25#)
7 ball slams
6 deadlifts (135/95#)
5 toes to bar
4 clapping push-ups
3 box jumps (24/20")
2 tire flips
1 50ft. sled drive (heavy)

Start from the bottom and work your way up similar to "The 12 Days of Christmas" (10 rounds)

Endurance - Tabata

Tabata!

Run, row, or Airdyne

Tabata = (:20 seconds all out effort / :10 seconds complete rest) x 8 rounds

Record total distance covered.

Grace

"Grace"
30 clean and jerks for time

guys use 135#
girls use 95#
scale accordingly

Compare to: 10 NOV 2011 or Results

Tests

1) In 15 minutes, find your max height box jump

Rest 5 minutes

2) 1 mile Time Trial run

World Record box jump?

Lynne

The Challenge begins today. A point is given for each day entirely devoted to paleo eating, and a point is given for each pr (personal record) accomplished. Weekly winners and an overall winner will win sweet prizes.

"Lynne"
5 rounds of:
Max rep benchpress (bodyweight)
Max rep pullups

Rest <5 between="between" minutes="minutes" p="p" rounds="rounds">
Compare to: 22 May 2012 and Results

 

Weekly Results

Endurance - A Taste of Pain

AMRAP 15:

1 power snatch
(place bar on back)
2 walking lunges
1 heaving snatch balance
2 overhead walking lunges

Cover as much distance as possible.
Record distance and # of times bar is set down.

Guys 20kg bar
Girls 15kg bar

Friend

 As many rounds as possible in 18 minutes of:

3 handstand pushups
6 split jerks (95/65#)
9 pullups
12 situps

Handstand variations available.

Midline Stab

Jorin, first place lightweight division.

Complete as many rounds as possible in 15 minutes of:
50m sprint
10 push-ups
2 deadlifts (275/180#)

Increase by 2 deadlifts each round.

Remember, the PR's & Paleo challenge starts next week, so get your cupboards and fridges stocked with meats, veggies, nuts, seeds, coconut oil, almond flour, and more meat. More info on how to participate at the gym.

Euro

Coming Soon

Strength: Push Jerk 5-3-3-3-1-1-1-1-1

WOD
4 rounds for time of:
10 wall ball shots (20/14#)
10 ground to overhead (45/25# bumper)
10 toes-to-bar

Endure - Sleep in the bed you make

For time:
400m run
Walking Lunges
400m run

# of walking lunges = 400m time (seconds)

So... If you run a 63 second 400m, complete 63 lunges before your second run.

AMRAP 3's

3 minutes at each movement for max reps:

Muscle-ups
Push press (115/80#)
Ball slams / sledgehammer strikes
Row (calories)

Rest exactly 2 minutes between each.

Big Blue

Farmers carry: cover as much ground as possible in 1 minute. Guys 2x 95# barbells. Girls 2x 65# barbells.

WOD

2 rounds for time of:
15 pull-ups
50 air squats
15 pull-ups
100ft. Backward sled pull (+90lbs /+45lbs)

Shins

Strength: In 15 minutes find your 5RM Back Squat

WOD
3 rounds for time of:
5 power cleans 135/95#
3 front squats
1 thruster
11 box jumps 30"/24"

Scale the weight accordingly to complete the barbell progression unbroken.

Weekly Results

Endure

250m row Time Trial

Rest

Complete as many rounds as possible in 12 minutes of:
15 sit-ups
50 ft. Overhead walk 135# / 95#
50 ft. Butcher sled drive (heavy)

Filthy Fifty

For time:

50 box jumps 24"
50 jumping pull-ups
50 kettlebell swings 1 pood
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extensions
50 wall ball shots 20# 10'
50 burpees
50 double unders

Classic benchmark "chipper". Many of these movements are relatively light and can be performed quickly by most athletes. It is for this reason that full range of motion is of the upmost importance.

"Specialization is for Insects"

Strength: In 15 minutes find your 1 RM bench press

WOD:
Complete as many rounds in 15 minutes of:
20 grasshoppers
20 jumping split lunges
3 wall climbs

And for your eating pleasure, from paleomg.com, I bring you....Easy Crockpot Breakfast Pie

Eat this tonight!

EMOM 10 + heavy sprint

It's been too long...

1) Every minute on the minute for 10 minutes complete:
5 deadlifts
7 hang power cleans
Max rep thrusters

Choose your weight. Bar or dumbbells.

So... at the top of each minute you must do 5 DL's and 7 hang cleans. With the remaining time complete as many thrusters as possible.

Score = Total # of thrusters
15 burpee penalty for each unfinished round.

2) 200m sandbag sprint

Endurance WOD - Sprints

Has anyone ever asked you what CrossFit is?


1) Cone Drills x 6
Rest 1 minute between each

2) 40 yard sprints
Rest 1 minute between each

3) Max rep push-ups
Rest 20 seconds
Max rep push-ups again.

Mainsite 120903

Strength: In 10 minutes find your 5RM shoulder press.

WOD: 3 Rounds for time of:

15 Chest-to-Bar Pullups
20 Burpees
15 Sumo deadlift high pulls (guys:95# / girls:65#)

As seen on the mainsite: Crossfit.com

And for your viewing pleasure..... A tire flip teaser.

Fueled?

 

What have you eaten today to fuel your workout tomorrow? Your body demands quality proteins, carbs, and fats at each meal to perform anywhere near its potential. You are a Lamborghini.... fuel your engine with some high octane fuel!

Back at it!

Beginning this Thursday, Sept 13th, our full range of classes begins again. Thank you to everyone in the CrossFit community for being so supportive of us as we welcomed our son into the world. You all are awesome and I can't wait to get back in the gym and see all of you!

Class Schedule Change

There will be no scheduled classes for the remainder of the week. We are having our baby and will be back at it sometime next week. Check back frequently for further updates. We will be having mini wods on the Facebook page, so check in there often and compete/participate!

Helen

3 rounds for time of:

400m Run
21 kettlebell swings (53/35#)
12 pullups

The Helen Challenge:
For this benchmark wod, if you fail to set a new pr today, perform 5 burpees for each second over. Added incentive to make it happen today.

Labor Day!

Gym is closed today. Good luck to everyone participating in the Chataqua run this morning! Have a great Labor Day!

Death by 10 meters

Run 10m the first minute, 20m the second minute, 30m the third, etc. until you cannot complete your distance within the minute.

Everyone will fail. Sometimes it's good to fail.

We get more work done before the sun rises than some get in an entire day.

Function

For time:

21-18-15-12-9-6-3 reps of:
Ground to overhead (Guys: 45# plate / Girls: 25# plate)

5 Burpees
30 Double Unders

"Shut up legs"

Complete as many rounds in 12 minutes of:

20 back squats (95/65#)
25 situps
100ft. Butcher sled drive

Due Date

For time:
800m run
20 shoulder press
20 push press
20 push jerk
800m run

Use 60% body weight for press/jerk

Endure

:30 seconds on / :30 seconds off for 6 minutes:
Max rep kettlebell swings

Pro sprint agility x 6
Every :30 seconds

Butcher sled sprints 50ft. X 6
Every :30 seconds

Hero Wod - Brenton

5 rounds for time of:

100 ft. Bear crawl
100 ft. Standing broad-jumps

Do 3 burpees after every 5 broad jumps.

Today's picture of double unders and hands.

Hub 15

From our friends at Hub City CrossFit:

Complete as many rounds as possible in 15 minutes of:
20 double unders
10 toes-to-bar
5 clean and jerks (155/105#)

Bach Beatdown

7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 burpees

Men 75#
Women 55#

Endure

1) 500m Row Time Trial

Penalties for going over:
Boys > 1:45
Girls > 2:00

= 20 reverse burpees

2) 3 rounds for time of:
15 situps
50 ft. walking lunge with weight overhead
50 ft. farmers carry

"Tabata Something Else"

Tabata for each:

Pullups

Pushups

Situps

Air Squats

Score = your WORST round at each movement. 

Tabata is a time protocol which means 

(:20 seconds on / :10 seconds rest) x 8 rounds

20 seconds of as many reps as you can manage followed by 10 seconds of complete rest. The goal is to go out as hard as possible in the early rounds and just try to hang on to as big a number as possible in the later rounds. Today, don't try to "game it" or strategize to get slightly inflated low rounds. Just go out hard, try not to crash and burn too hard, and hang on to as many reps as possible. This is the way Dr. Tabata intended it. 

What I hope Dr. Tabata looks like