Endurance

For time:

50 kb swings
50 walking lunges
50 ring rows
50 air squats
10 butcher sled trips 100ft. As heavy as possible.

Compete as a team or solo.

Team WOD #3 - "Team Gone Bad"

Anticipating Phillip's first

3 Rounds for time:

Wall Ball Shots

Push Press

Box Jumps 20"

Sumo Deadlift High Pull

Row (calories)

Athlete #1 runs 100m

Athlete #2 max reps at station

For time AND reps

Team WOD #2

In teams of 2, split the work as you like to complete:
For time
21-15-9
Back squat 225/135#
Kettlebell swings 2pood/1.5pood

30 clean and jerks 135/95#

200 situps

One man works, other rests.

Team WOD #1

It's team week here at CrossFit Pampa. The CrossFit Games Open season has come to a close. It has been fun and extremely challenging and our team did amazing! It's about time for some functional teamwork so grab a partner and let's move some weight around!

For max reps:
4 minutes Overhead squat (95/65#)
4 minutes tire flips
4 minutes row (calories)
4 minutes ring dips
4 minutes 20 ft. farmers carry (x2 1.5/1 poods)

2 man teams, only one person works at a time.
Strategize and push each other to become the team that does more work faster!

Weekly Results

Endurance

Team wod
Athlete #1: 200m sprint
Athlete #2: double unders
Then switch
2 minute rest
4 rounds
Score = # of DU's + (300 - round time)

OR

Solo wod
5 rounds for time of:
20 double unders
200m run

Open wod 12.5

CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]

AMRAP in 7 minutes of:

3 Thrusters (100/65#)
3 Chest to bar pullups
6 Thrusters
6 Chest to bar pullups
9 Thrusters
9 Chest to bar pullups
12 Thrusters
12 Chest to bar pullups
etc.
etc.

Masters 55+ use (90 / 55#)

Thruster = front squat + press
Depth on the squat and full extension at the top of the press are crucial.
Chest must touch the bar on the pullups.
We will "no rep" all attempts that do not meet the standards.
games.crossfit.com

Thorisdottir AMRAP mash up

Taylor going up

AMRAP in 15 minutes of:

"DT" 1 round
12 deadlift (155/105#)
9 hang power cleans (155/105#)
6 push jerk (155/105#)

3 rounds of "Cindy"
5 pullups
10 pushups
15 air squats

Monday

Strength: 5RM shoulder press

For time:
21 - 15 - 9 reps of each
Kettlebell swings (1.5/1 pood)
Burpees
Pullups

Let's have another solid week of training. This is the last week for The Open wods but don't worry, we have more events planned in the near future. The goal is to keep getting better everyday and have some fun in the process. Continue to encourage one another and we will improve our fitness together.

Weekly Results

Great week of training!

Endurance

500m row TT
Rest
EMOM for 10 mins
50 ft. Skips
50 ft. Pose zipper heels

Technique, falling, and pulling.

Open wod 12.4

Open wod 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 wall ball shots
90 double unders
30 muscle-ups

"primal"

In 15 minutes find your 1RM Clean & Jerk
Rest 5 minutes
1 mile run for time
Rest 5 minutes
AMRAP in 2 minutes pushups
Rest 1 minute
AMRAP in 2 minutes butterfly situps
Rest 1 minute
AMRAP in 2 minutes air squats

Inspired by cfjax.com

Get squatty wit' it

7 rounds for time of:
7 front squats (135/95#)
25 double unders

Weekly Results

Friday's Results

Handstand from H-E- double hockey sticks

For time:

Accumulate 5 minutes of handstand hold.
Every time you come down for rest complete 5 burpees and 50 ft. broad jumps.

Or

5 minute plank hold.

Open WOD 12.3

AMRAP in 18 minutes of:

15 box jumps (24"/20")
12 push press (115#/75#)
9 toes to bar

Masters 55+
15 box jumps or step ups 20"
12 push press (95#/55#)
9 toes to bar

Push press or jerk as long as the bar begins in the front rack position.

Battle Stations

Squatting is good. Overhead, back and front squat often.

Strength: Front squat 3x5

For max reps:
3 rounds
1 minute deadlift 115/83#
1 minute pushups

3 minute rest

3 rounds
1 minute push press 115/83#
1 minute row

Uphill Downhill

For time:
UPHILL
5 pullups
10 wall ball shots
15 burpees
20 double unders
25lb. bumper 200m run
30 box jumps 20"
35 situps
40 walking lunges
DOWNHILL
Repeat, descending back to the bottom ending with 5 pullups.

Weekly Results

Endurance

Sprints!

Row 12 x 100m with 1:30 rest between each.

Or

Run 12 x 40yd. on the 1:30

These are all out efforts!

The Open wod 12.2

We are celebrating John's birthday today with a little snatching. John has made serious gains in his health and fitness. A current member of Team CrossFit Pampa and masters competitor. Happy Birthday John!

AMRAP in 10 minutes of:

30 snatch 75/45 Masters 55+ 45/35
30 snatch 135/75 Masters 55+ 75/55
30 snatch 165/100 Masters 55+ 100/75
Max rep snatch 210/120 Masters 55+ 120/90

These are lbs. Men/Women