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.