"Nasty Girls"

3 Rounds for time of:
50 Air squats
7 Muscle-ups (or 14 pullups)
10 Hang power cleans (135/95#)

And remember, no evening classes tonight. Happy New Year!

The original...

Quick chip

For time:

30 burpees

10 chest to bar pullups

20 one arm switching kettlebell swings

10 chest to bar pullups

30 hang squat cleans (95/65#)

We will have morning classes only tomorrow for New Year's Eve and no classes on Wednesday. 

Endurance + Results

Every 1:30 on the 1:30 alternate between the 2 couplets:

12 deadlifts (115/75#)

6 over-the-box (24/20")

9 push press (115/75#)

6 over-the-box (24/20")

Continue as long as possible or until you cannot complete your reps within the 1:30. 

11.4

Strength wod: weighted pullups 3-3-3-3-3

Then...

From the CrossFit Games Open 2011, wod #4.

10 minute AMRAP of:

60 bar-facing burpees

30 overhead squats (120/90#)

10 muscle-ups

Merry Christmas!

We are off today but the gym will be open again with a full class schedule tomorrow and Friday! 

Throwback Open 11.5

20 minute AMRAP of:

5 power cleans (145/100#)

10 toes-to-bar

15 wall ball shots 10ft. (20/14#)

Holiday Schedule

We will be closed on Tuesday and Wednesday this week for Christmas. Regular class times for Monday, Thursday, and Friday. 

Merry Christmas and Happy New Year!

Endure and weekly results

Tabata mashup of:

Push press (75/53#)

Jumping split lunge

Score = total reps

8 rounds of each. 

.com

10 Rounds for time of:

12 burpees
12 pull-ups

3 Tests

1. Max rep front squat 185/115#

2. Max rep bench press 185/95#

3. "Annie"

For time:

50-40-30-20-10 reps each of:

Double unders

Sit-ups 

4 mini HIIT's

compare to 16 Sept 2013

For time:
20 hang power cleans (135/95#)
20 burpees
Rest 1 minute
200m sprint
50m sled drive (+90/+50#)
Rest 1 minute
500m row
20 shoulder-to-overhead (135/95#)
Rest 1 minute
20 kettlebell swings (53/35#)
20 goblet squats

Record total time including rest.

Growing up strong

Endurance - 15 min AMRAP

Complete as many rounds in 15 minutes of:

30 double unders

10 dumbbell jerks (40/25#)

6 weighted walking lunges, holding the dumbbells by your side. 

Cindy + Elizabeth

Minute intervals

2 cycles of:

1 minute max rep clean & jerk 135/95#

:30 second rest

1 minute max rep pullups

:30 second rest

1 minute max rep butterfly sit-ups

:30 second rest

1 minute max rep kettlebell swings 1.5/1 pood

:30 second rest

1 minute max rep push-ups

:30 second rest

Baby Jama

Congratulations to our boy Omar on the birth of his first child! 

Strength: Hang power snatch 1-1-1-1

WOD

5 rounds for time of:

9 snatch grip deadlifts

6 hang power snatch

3 overhead squats

We have no RX weight posted today, only RX movements. Use the heaviest weight in which you can perform the full range of motion for all movements. 

Weekly and Endurance Results

Endurance

20 x 100m Row

Rest :50 between each. 

Team Hero - :"The Seven"

The original post on crossfit.com can be seen here.


7 rounds for time:
7 Handstand pushups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/175)
7 Burpees
7 Kettlebell swings (2/1.5 pood)
7 Pull-ups

Records were made to be broken.

A new gym record was set last night in the always highly anticipated max height box jump. Matt landed 56 inches to beat out Max's long standing record of 55.5". There was a lot of energy in all of our classes yesterday and therefore many PR's were set. Way to go Matt!

Thrusters Interrupted

For skill: Max height box jump. 

(The gym record is 55.5 inches by Max Simon.)

For time:

60 thrusters (95/65#)

At the top of each minute perform 5 pullups. 

RX+ = chest-to-bar pullups

5,10,15

Strength WOD: find your heaviest weight for this barbell complex: 

3 deadlifts / 2 hang power cleans / 1 jerk

WOD

15 minute AMRAP:

5 power cleans (135/95#)

10 pushups

15 air squats

Happy Thanksgiving

Thanksgiving Challenge!

"Death by Burpees"

Complete 1 burpee the first minute.

Complete 2 burpees the second minute.

Complete 3 burpees the third minute.

Etc. etc. until you cannot complete your set number of burpees within the minute. 

Have fun with it and stay safe!

Post results to comments or on the Facebook page. 

Winners:

1) Men's top score

2) Girls top score

3) Person who gets the most non-members to participate and post a score. 

Last call

7 minute AMRAP:

5 Wall ball shots 10ft. (20/14#)

5 ring dips

1 minute rest

7 minute AMRAP:

250m row

25 pushups

1 minute rest

7 minute AMRAP:

5 dumbbell clean & jerk (45/25's#)

10 one-arm dumbbell snatches

Seven Deadly Sins

By CrossFit Purgatory as featured at The Garage Games

For time:

10 Chest-to-bar pullups
20 Toes-to-bar
30 Deadlifts (185/135#)
100 Double unders
30 Box jumps (24/20")
20 Burpees
10 Cleans (185/135#)

Want to compete?

"Tabata This!"

Tabata row

Rest 1 minute

Tabata air squat

Rest 1 minute

Tabata pull-up

Rest 1 minute

Tabata push-up

Rest 1 minute

Tabata sit-up 

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

Score = worst round score for each movement. 

These are all-out 20 second intervals. This is not the workout to "game" in order to score better. Rather, go hard from the beginning and see if you can hold on to a big number. Have fun!

Team Endurance

In 2 person teams, complete for time:

3000m row
300 double unders
100 burpees

At the top of each minute you must rotate stations. Partners can start and be working at different stations at the same time to accumulate reps. Once the reps are complete for one movement, work to finish the other two. If/when you have only one movement left, take turns as necessary to finish.
Scaling: 3x single unders = 1 Double under

Front squats and rope ascents

Skill: Max distance handstand walk. In one set, determine your longest handstand walk. You have unlimited attempts in 10 minutes.

WOD:
10 Front squats (guys 135# / girls 95#)
1 rope climb
9 Front squats
1 rope climb
8 Front squats
1 rope climb
7 Front squats
1 rope climb
6 Front squats
1 rope climb
5 Front squats
1 rope climb
4 Front squats
1 rope climb
3 Front squats
1 rope climb
2 Front squats
1 rope climb
1 Front squats
1 rope climb

Games open wod 11.1

Strength: Find your 3RM weighted dip.

10 minute AMRAP of:

30 double unders

15 power snatches (75/55#)

"Helen"

The Burgener Warmup as explained by Coach Burgener. When done properly, this is an excellent skill development piece and warmup.

Helen

3 rounds for time of:
400m run
21 kettlebell swings (1.5/1 pood)
12 pullups

Performance is the ultimate measure of success. There is no better way to test fitness than to constantly measure it and repeat it. Every workout we will ever do will be measurable and repeatable. What's your Helen time? Will you pr today?

Biathlon

For time:

Row sprints + darts for accuracy. 

5 x 250m sprints

4 darts

Each missed shot = +50m

"Cash out": 5 minute handstand hold

Broken Nutts

3 minutes at each movement until completion or AMRAP:

10 Handstand pushups
15 Deadlifts (250 / 155#)
25 Box jumps (30/24")
50 Pull-ups
100 Wall ball shots 10' (20/14#)
200 Double unders
400m run with 45/35# bumper plate

The Presses

Shoulder press 1-1-1-1-1

Push press 3-3-3-3-3

Push jerk 5-5-5-5-5

Your goal is to get the heaviest total possible. 

Colleen and Bon in the middle of their strength test at this years Veterans Day Bash in Lubbock. 

Veterans Day Hero WOD - "Thompson"

20 minute AMRAP:

1 rope climb

29 back squats (95/65#)

10m farmers carry (2x 135/95# barbells)

Mini walking Barbara

"Lana"

Endure

For time:

"Buy-in": 50 kettlebell swings (1.5/1pood)

30 air squats

20 pushups

30 air squats

20 ring rows

30 air squats

20 back extensions

30 air squats

This is for time and, of course, quality. Many basic functional movements that require attention to range of motion. 

Halloween Beatdown

7 minute AMRAP:

1000m row

20 over-the-bar burpees

Max reps ground-to-overhead (75/53#)

Rest 3 minutes

4 minute AMRAP:

Pullups or chest-to-bar pullups or bar muscle-ups or ring muscle-ups

Practice

Still my favorite butterfly pullup demo video. You can learn a lot from the explosive hips.

Details at GymnasticsWOD

HPC

4 rounds for time of:

12 deadlifts (155/110#)

9 hang power cleans

100ft bear crawl 

Colleen and CrossFit Kids Pampa

Death by EMOM

EMOM 15:

Minutes 1 - 5

3 thrusters (95/65#)

3 pullups

Minutes 6-10

5 thrusters

5 pullups

Minutes 11-15

7 thrusters

7 pullups

Every minute on the minute complete the set number of thrusters and pullups. Stop after 15 minutes or until you can't complete your reps within the minute. 

"Cash-out" 1 minute sled drive for distance. (Guys +90# / Girls empty sled)

Endurance + weekly results

For time:

500m row

20 burpees

30 grasshoppers (R+L=1)

:40 second L-sit hang

50 air squats

"Fight Gone Bad"

1 minute at each station for max reps:

Wall ball shots (20/14#) 10'

Sumo deadlift high pulls (75/55#)

Box jumps 20"

Push press (75/55#)

Row (cal.)

Rest

3 Rounds

Hang squirt

For time:

21-15-9

Hang clean

Burpees

"Cash out" 400m row

Cindy prep

Strength: 3 x 5 back squat

10 minute AMRAP:

5 pullups

10 pushups

15 double unders

Endure

In 10 minutes find your fastest 500m row pace. 

Rest 

500m row TT

Rest 

Cash out: 2 minutes of sled pushing

EMOM 20

EMOM for 20 minutes:

odd minutes: 2 cleans + 1 jerk (185/130#)
even minutes: 7 toes-to-bar

Dollhouse

Strength: find your 10RM front squat

8 minute AMRAP:

5 chest-to-bar pullups

5 burpees

Rich Froning Jack-O-Lantern by Chase. 

Mainsite

5 rounds:

3 deadlifts

Max rep handstand pushups 

For load and reps

Endurance

"Death by 10 meters"

1st minute: 10m

2nd minute: 20m 

3rd minute: 30m

4th minute: 40m

Etc. 

Continue as long as possible, until you cannot reach your rep number within the minute. Everyone will fail! 

Gas Mask

Strength: 1 RM Jerk

For time:

20 burpees

500m row

30 thrusters (95/65#)

Stations

Strength: 1RM clean

3 minute AMRAP:

10 sit-ups

1 rope ascent

3 minute AMRAP:

10 air squats

1 tire flip

3 minute AMRAP:

10 kettlebell swings

1 toe-to-bar

3 minute AMRAP:

10 wall ball shots

1 burpee

6 rounder

6 rounds for time:

7 chest-to-bar pullups

7 push press (115/75#)

100 single unders 

Endure

10 rounds:

50m farmers carry

5 broad jumps for total distance

Rest 1 minute between rounds.

Hero WOD - "Helton"

3 rounds for time of:

800m run

30 dumbbell squat cleans

30 burpees

Countdown

Strength: In 10 minutes find your 3RM push press

For time:

50 butterfly sit-ups

40 double unders

30 kettlebell swings (1.5/1pood)

20 toes-to-bar

10 handstand pushups

"The Chief"

3 minute AMRAP of:

3 power cleans (guys 135# / girls 95#)

6 pushups

9 air squats

5 ROUNDS

1 minute rest between each round. 

Also, the Progressive Paleo Challenge begins today! When you show up to your class I'll give you all the details. 

"Nancy"

5 rounds for time:

400m run
15 overhead squats (guys 95# / girls 65#)

Another great benchmark workout. Remember, the overhead squat is a test of getting your body into an efficient position. It takes a strong midline or "core" to keep the bar on a good path and prevent dumping it forward (or backwards). Use a weight that you can keep in a good locked out overhead position AND still get your squat depth.

From left to right: the good, the bad, and the ugly.
Notice the bar path. Good=directly over the middle of the foot.

The Goat

12 min AMRAP:

30 wall ball shots

30 pullups

30 bench press (135/95#)

30 double unders

Max rep Goat movement

After completing the chipper, use the remaining time of your 12 minutes to complete as many reps as possible of the goat of your choice. Your goat is your weakness. Your least favorite or least efficient movement which, if you were better at it, would make you a better athlete. Pushups? Ring dips? Front squats? Running? 

Gradual

15 minute AMRAP:

200m run

1 dead lift (250/150#)

200m run

3 dead lifts

200m run

5 dead lifts

200m run

7 dead lifts

Etc., etc. 

Barbells for Boobs

Why: Barbells for Boobs is a fundraising organization which we are partnering with who's mission is to save lives through the early detection of breast cancer, regardless of one's age, gender, or ability to pay.

When: Saturday, October 5th 2013 from 8am - 12pm

Where: Pampa Regional Medical Center - 2013 Health Fair

What: Several of our athletes will be performing the CrossFit workout "Grace", which is 30 clean & jerks for time. Others will be performing "30 Burpees for Boobs". We are doing this to help raise awareness for this great cause and to rasie money for the charity.

How: There are 3 ways you can help us save lives:
1) Join our team! Go to barbellsforboobs.org and sign up under the CrossFit Pampa team and begin raising donations. It will let you create your own fundraising page that you can send to friends and family who would like to donate.
2) Show up! Come out on Saturday, Oct 5th between 8am and noon and workout or just cheer on those who do.
3) Donate! Support one our athletes who are working to save lives. Donate online to an athletes page or make checks out to Barbells for Boobs.

CrossFit Pampa's team goal is $2,500! Every penny counts.

Endure

4 rounds for time:

100ft. of:
power snatch
2 overhead walking lunges
snatch balance
2 overhead walking lunges

300m row

Sumo Cindy

20 minute AMRAP:

5 sumo deadlift high pulls (95/65#)

10 push-ups

15 air squats

Rep determining Row

For time:

250m row

*air squats

*toes-to-bar

*box jumps (guys 24" / girls 20")

max rep pull-ups

*exact number of reps determined by how many seconds it takes you to complete the 250m row. So if you take 1 minute to row, you would complete 60 air squats, 60 T2B, and 60 box jumps before performing one set of max rep pullups and your time stops. 

4 mini HIIT's

For time:

20 hang power cleans (guys 135/ girls 95#)

20 burpees

Rest 1 minute

200m run

50m sled drive (guys +90/ girls +50#)

Rest 1 minute

500m row

20 shoulder-to-overhead (135/95#)

Rest 1 minute

20 kettlebell swings (53/35#)

20 goblet squats

Record total time including rest. 

CrossFit explained

YOGA Sunday

8pm Yoga tonight free at CrossFit Pampa. Public always welcome. 

Endurance - skill sprints

6 flying 20's

6 40 yard sprints

All on the minute. 

200m sandbag sprint

Jumpy

For time:

50 kettlebell swing "buy-in" 

6 front squats (guys 115/ girls 80#)

20 double unders

5 front squats

20 double unders

4 front squats

20 double unders

3 front squats

20 double unders

2 front squats

20 double unders

1 front squat

20 double unders

Competition Weekend

This Saturday, several athletes from CrossFit Pampa will be competing in a day-long competition at Ravage CrossFit in Amarillo. John Braddock and Josh Throckmorton will throw down individually in the men's elite division while Josh Seabourn takes on the always competitive scaled men's group. Team Steen will anchor the mixed RX team division and 3 masters competitor friends and family are traveling from Wichita Falls to represent. With currently 87 total competitors, it looks to be a great event. Come out and support your fellow CFP family this Saturday as spectators get in FREE.

When: Saturday, 14 Sept

8:30am - Finish

Where: Ravage CrossFit in Amarillo, TX (google it)

Come out, have fun, cheer, compete, and then we'll all go eat together!

And.... YOGA is a go tonight! 7pm FREE to the public.
 

EMOM and stuff

In 15 minutes, find your 1RM snatch

Rest

EMOM 12: (every minute on the minute for 12 minutes)

5 pull-ups

8 hand-release push-ups

For RX+:

5 chest-to-bar pull-ups

4 handstand push-ups

Anaerobic Sandwich

For time:

800m run
20 power cleans (guys 135# / girls 95#)
15 over-the-bar burpees
10 power cleans
5 over-the-bar burpees
800m run

Lindsey

If you haven't seen this already, you need to check this out. This is Lindsey before and after an amazing ongoing body compositon transformation. Lindsey came to CFP this summer already having lost a bunch of weight. But if you know Lindsey you will understand that "a bunch" wasn't enough. This girl attacks each workout like it's her last. She was fortunate to have great workout partners who could push her each day and help her work her weaknesses. We will miss Lindsey as she is back at WT and we can't wait to see what performance gains she has made when we see her again during the Christmas break! Keep it up Lindsey!

"Griff"

For time:

800m run

400m backward run

800m run 

400m backward run

And good luck tonight to the Fighting Harvesters as they play their first home game tonight. 

Number 2

We are back to our normal schedule and programming. Let's get to work and get better today. 

Complete as many rounds as possible in 7 minutes of:

7 pull-ups

7 hand release push-ups

70m sprint with a bumper plate 45/25#

Rest 3 minutes

7 minute AMRAP:

7 kettlebell swings

7 grasshoppers

70m sprint with a bumper plate 45/25#

Wreck

For time:

500m row

15 thrusters (135/95#)

-Rest 3 minutes-

30 thrusters (95/65#)

500m row

-Rest 3 minutes-

15 thrusters (75/53#)

500m row

15 thrusters (75/53#)

Labor Day

I hope everyone has a great Labor Day!

"Nicole"

20 minute AMRAP 

400m run

Max rep pullups 

So... Run a 400 then perform as many pullups in one set as possible. Once you come off the bar, you must run 400m again before performing your next set of pullups. Record # of rounds and total number of pullups. If you are at home or on the road with family, you can substitute push-ups for pullups. 

Choose your own adventure

Pick your favorite benchmark wod and tackle it. Set a pr today. 

Space

8 min AMRAP of:

7 push press (guys 95#/ girls 65#)

7 box jumps (24"/20")

4 minute REST

8 min AMRAP of:

15 kettlebell swings (53/35#)

3 HSPU'S 

Sleeper

7 rounds for time of:

10 wall ball shots 10' (guys 20#/girls 14#)

10 pullups

Schedule Reminder

Note that normal class times will resume on September 5th. Until then, open gym times are as follows:

Mondays: 6am, 10:15am, 4:45pm, 6pm

Tuesdays: 6am, 10:15am, 4:45pm, 6pm

Thursdays: 6am, 10:15am, 4:45pm, 6pm

Fridays: 6am and 10:15am

These are open gym times for existing members only. New member classes will resume on Sept 5th. 

Sprinter

7 minute AMRAP:

500m row

Max rep burpees

Gap

Find your 1RM Turkish Get-up

For time:

400m run

5 rounds

7 deadlifts (guys 225# / girls 135#)

21 hand release pushups 

1 rope ascent

400m run

Fran

21-15-9 reps each of:

Thrusters (guys 95# / girls 65#)

Pullups 

Weekly Results

Helen

3 rounds for time of:

400m run
21 kettlebell swings (1.5/1 pood)
12 pull-ups

Filthy Fifty

Recovery

Rest and recover today. Join the free yoga group that meets tonight at 7pm!

Ascent

SS: shoulder press 3x5

For time:

3-6-9-12-15 reps each of:

power snatch (75/53#)

over-the-bar burpees

Descent

SS: back squat 3x5

15 minute AMRAP:

30 double unders

25 hand release push-ups

20 chest to barpull-ups 

15 thrusters (135/95#)

Endure - tabata + mile

Tabata air squat 

Followed immediately by:

1 mile time trial run

Subtract each air squat from your run time for final score. 

Team WOD

SS: deadlift 1x5

In teams of two, with 3 minutes at each station, for max reps:

1) A & B: Tire flips

2) A: 30 ft farmers carry

B: rest

3) A & B: partner med ball sit-ups 

4) A: AirDyne (cal)

B: bar hang hold

5) A: hand release burpees

B: front rack hold (185/135#)

6) A: box jumps (30/24")

B: one arm overhead kettlebell hold 

"Annie"

For time:

50-40-30-20-10 reps each of:

Double unders

Sit-ups 

Baby Collin

SS: Back squat 3 x 5. 5-10 pounds heavier than last week. 

25 minute AMRAP:

400m run with a bumper plate (45/25#)

12 Push press (115/80#)

12 Box jumps (24/20")

12 Sumo deadlift high pulls (95/65#)

Enduro Results

Endurance mash up

5 rounds:

1 minute row (meters)

:20 second rest

1 minute AirDyne (calories)

:20 second rest

200m sprint

:20 second rest

Sprinter

Continuing with our Starting Strength Series, today we power clean for 5 sets of 3. 

WOD

10 minute AMRAP:

50 wall ball shots 

30 overhead walking lunges (45/25#)

30 kettlebell swings (1.5/1pood)

50 double unders

Max rep handstand pushups

Regional

For time:

3 rounds:

12 deadlifts (155/115#)

9 hang power cleans (same weight)

2 rounds:

21 toes-to-bar

10 burpee box jumps

800m run

"2007"

For time:

1000m row

5 rounds of:

25 pullups

7 jerks (135/95#)

Endurance Results

Endure

4 x 400m run

Rest 3 minutes between intervals.
Record total time.

.com

SS: Deadlift 1x5

WOD
For time:
100 double unders
Run 100m
4 rope ascents
Run 100m
30 Front squats (135/95#)
Run 100m
100m Farmers carry (heavy)
20 One-arm dumbbell snactches, alternating (heavy)
Run 100m

The CrossFit Games have begun! The road to find the fittest man and woman on earth is going on all week and is worth checking out.

Yoga

Free yoga tonight at 7pm!

Rings

SS: shoulder press 3x5

WOD

12 minute AMRAP:

5 pullups

10 ring dips

50 ft. broad jump

Hangin'

Starting Strength Series:

Over the course of the next month you will get a chance to witness an increase in your squat, press, deadlift, and power clean numbers. Every time you repeat a lift, increase your weight 5+ lbs. across all sets. We start today with the squat. 

SS: Back squat 3x5

WOD:

21-15-9

Hang snatch (squat) (95/65#)

Over-the-bar burpees

Yoga

Free Yoga class tonight at 8pm! Beginners, advanced, pro yogi's.... All are welcome at CrossFit Pampa tonight. 

Weekly results

Sandwich

For time:

800m run

2 rounds of:

30 pushups

40 sit-ups

50 air squats

800m run

Endurance results

Wood Chipper

Max reps in one minute at each station. ('Fight Gone Bad' style)

Row (Cal.)

Ground to Overhead (45/25# bumper plate)

Box jumps 20"

Hang power cleans (135/95#)

Burpees

Rest

3 rounds

"Death by Pullups"

With a continuously running clock, complete 1 pull-up the first minute, 2 pull-ups the second minute, 3 the third and so on until you cannot complete the number of reps within a minute. 

The push-up penalty will be in place until 20 minutes is up.