Chip Prep

1 minute on / 1 minute off
2 minutes on / 1 minute off
4 minutes on / 1 minute off
Entire Chipper for time

20 wall ball shots
20 hang power cleans (135/95)
20 toes to bar
20 wall-facing burpees with 6" jump

Start back from the beginning each interval and record total reps for the first three. The whole thing for time the last interval.

Prepping

If you have lower back pain or tightness, you must watch this video...
Also, if you haven't signed up for The CrossFit Open, and joined the CrossFit Pampa A Team, then please do so soon. The games begin next week! Go to games.crossfit.com  to sign up. Remember, you cannot hurt the team, only help, so sign up! We want every single member to sign up and participate in this worldwide event.

Diane

Evening class times tonight are 5pm and 6pm only.

21-15-9 reps of:
Deadlift (225/135)
Handstand pushups OR burpees

Snow Day!

Classes are cancelled for the rest of the day today. Enjoy the snow, eat for fuel, and we will try it again tomorrow. Want a home WOD? This one comes from The Porter Family:
5 rounds for time of:
5 burpees
10 air squats
15 sit-ups

Weekly results

Endurance Results

Endure

Row 1000m

Take your 1000m row time in seconds and perform that amount of reps in:
1/2 of your reps walking lunges
1/2 of your reps straight seated shoulder press (45/33#)

Explode

15 minute AMRAP of:

3 pull-ups (clapping)
6 push-ups (clapping)
8 broad jumps (body height)

The standard for today's clapping pull-ups are arms extended at the bottom, hands touch while in the air, then catch the bar. Your chin does not necessarily have to be above the bar.

Back squat / ascend

Strength: Find your 5RM shoulder press

WOD
For time:
40 back squats 75/53#
4 rope ascents
30 back squats
3 rope ascents
20 back squats
2 rope ascents
10 back squats
1 rope ascent

Endurance - DU's

For time:

100 double unders
1000m row
100 double unders

My Valentine swings a 1 pood

20 minute AMRAP of:

30 kettlebell swings (1.5/1 pood)
30 hand-release pushups

(:30 seconds on / :30 seconds rest)

Treat this exactly like a normal AMRAP, except for the fact that there is mandatory rest built-in.

Open Gym Saturday

 

This Saturday, February 16th, we will have open gym from 12 - 2pm. This is a great opportunity to get in an extra workout, make up one you missed, or just work on some skills (muscle-ups, double unders, handstand pushups, etc.)

Snow days

In 10 minutes, Row 1000m

With remaining time complete as many rounds as possible of:
3 hang power cleans (145/105)
6 toes-to-bar

7's

7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 burpees

Men 75#
Women 55#

Enduro

AMRAP in 16 minutes:

400m run = 1 point
200m sandbag carry = 1 point
20 pull-ups = 1 point

In any combination you like, complete events to earn as many points as possible.

.com

For time:
20 front squats (205/140#)
30 box jumps (30/24")
40 kettlebell swings (1.5/1pood)
50 wall ball shots (20/14#) 10 ft.

Team WOD - Static Holds

For max reps:

Station 1
A) Ball slams
B) Overhead Kettlebells hold (1.5/1poods)

Station 2
A) Burpees
B) Dip extension hold

Station 3
A) Sit-ups
B) Front rack hold (185/135#)

4 minutes of each station
3 minutes of each
2 minutes of each
1 minute of each
No rest between each

One teammate completes reps only while other teammate is in the corresponding static hold. Switch as much or as little as necessary.

Endurance - intervals

3 rounds
5 minutes on / 1 minute Rest

Choose your discipline:
Row
Airdyne
10m shuttle run
or
Double Unders

For max distance, calories, and or reps.

Can you guess who this unidentified hang power snatcher, who is violently and actively pulling herself under the bar, is?