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