The Presses

Compete as many rounds as possible in 6 minutes of:
3 shoulder press
5 strict chin-ups

6 minute AMRAP of:
5 push press
7 box jumps 20"

6 minute AMRAP of:
7 split jerk
9 burpees

1 minute rest between rounds.
Press weight should be 10% less than your 5RM shoulder press. Same weight for entire wod.

Mainsite

Nana korobi yao ki.
If you fall down seven times, get up eight.

For time:

21 back squats
42 situps
15 back squats
30 situps
9 back squats
18 situps

Men use 225#, women 135#
GHD situps for maximum benefit.

Endurance - repeats

Run
4 x 400m
Rest 2 minutes between each.

Add interval times for potential 1 mile time.

Hero WOD - Bulger

10 rounds for time of:

150m run
7 chest-to-bar pullups
7 front squats 135/95#
7 handstand pushups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Hangs / Burps

3 rounds for time of:
15 hang cleans (135/95#)
15 burpees

Speed speed speed! Suck it up, it will be over soon.

Mini "Nicole"

Strength: suspended kettlebell bench press. 4x8

WOD
10 minute AMRAP of:
200m run
Max rep pullups

Sledder

Run a 5K tomorrow at 8am and support fitness in our town. Lift some weights, row a time trial, Zumba it up, have some fun. Get Fit Pampa is all free fun and happens tomorrow! More info at GetFitPampa.com.

WOD:
Sled Day!
EMOM (every minute on the minute) for 12 minutes.

100ft. sled drives.
Butcher sled x 4
Side shuffle x 4
Back pedals x 4

Go heavy and go fast.

Congrats to Mande on her first Rx! That means 'big girl' pushups and the 1 pood!

The Ladder

2012 CrossFit Games clean ladder

1 clean every 30 seconds, increasing 10 lbs. per lift.
Post start and ending weight.
Deadlifts for reps as a tie breaker.

REST

8 min. AMRAP of:
8 pushups (or 4 HSPU'S)
8 kettlebell swings (1.5/1 pood)
12 butterfly situps

Pure

For time:

1000m row
Followed by
3 rounds for time of:
7 push jerk (135/95)
20 pullups

"LA"

WOD
For time:
5 rope climbs
10 pistols each leg
20 toes to bar
30 one arm kettlebell snatch (53/35#)
40 pushups
50 walking lunges
100 air squats

Get Fit Pampa Website
Come out Saturday morning for a 5K, some lifting, and some fun! Run at 8am.

Weekly Results

Team WOD

AMRAP in 4 minutes of:
Dumbbell squat cleans
Plank hold
(one teammate accumulates as many squat cleans as they can only while other teammate holds plank.)

AMRAP in 4 minutes of:
D-ball slam and catch
Superman hold
(one does slam ball only while other holds superman)

AMRAP in 4 minutes of:
Team Butcher sled drives 50ft.
(50ft. = 1 rep)

AMRAP in 4 minutes of:
Sledge hammer strikes

For maximum total reps. No rest between AMRAPS

The Chief

5 rounds
1 minute rest between each

3 minute AMRAP of:
3 power cleans (135/95#)
6 pushups
9 air squats

Prepping Fran

Strength: Bench Press 3x5

WOD

5 rounds for time of:
5 Front Squat (135/95#)
10 Pullups

Go heavier or lighter on front squat if necessary.

Endure - Plank / Sled

In 10 attempts, find your fastest potential 500m pace. Each interval should take no more than 10 seconds of all out sprint rowing.

1. Take your lowest / best potential 500m pace time
2. Hold a plank for this amount of time
3. Push the sled 100ft. after each plank
4. Repeat for 7 rounds and record your total time.

Results

The Countdown

For max reps:

4 minutes Turkish Get-ups (1.5 / 1 pood)

4 mins. Farmers carry 100ft. (2x 1.5 / 2x 1 poods)

3 mins. Toes-to-bar

3 mins. Box jumps 20"

2 mins. Pullups

2 mins. Situps

1 min. burpees

1 min. goblet squats (1.5 / 1 pood)

Record as many reps as possible in the time frame.

The 2012 CrossFit Games are going down on July 13 - 15!

Happy Independence Day

Nancy

5 rounds for time of:
400m run
15 overhead squats (95/65#)

Blowout

2 minutes on / 2 minutes off

3 Power Snatch
Max rep 'Games' pushups

5 Rounds

*for snatch, pick a weight that is heavy AND one that you can move fast.