Charlie Foxtrot Papa

AM classes only - Afternoon and evening classes cancelled

CrossFit Pampa is attending an all-day workshop today to help implement a summer training program for our local high school athletes. We are excited to bring this to Pampa and really want to make it a professional and unique program for our Pampa Harvesters. Normal classes will resume tomorrow!

Weekly results

Endure

3 rounds:

2 minute AMRAP:
Suicide sprints

1 minute REST

2 minute AMRAP:
Broad jumps 50ft.

OHS + "Jackie"

In 10 minutes find your 1RM overhead squat

REST

"Jackie"
For time:
1000m Row
50 Thrusters (45/35#)
30 Pull-ups

Happy Birthday today to Amber Garcia!

DL / burpee

5 rounds for time:
5 deadlifts (275/185#)
10 burpees

REST

500m row TT

Not Cindy

18 minute AMRAP:
2 cycles of:
5 pull-ups
10 Overhead squats (95/65#)
15 push-ups
Then 400m run

Rowing Challenge Week 1 recap

The erg is your friend

Week 1 of our rowing challenge is in the books and many many meters were pulled on the erg this week. Our first winner is Amanda Clawson who pulled an amazing 30,000 meters this week. Many are on the chase for the monthly total, so it should be a hard fought next couple of weeks. Amanda went out early and pulled 8,000 on day one to show she was going to be the one to beat. Great job to everyone who recorded meters and Week 2 starts at 5am on Monday!

Endure

30 Rounds for time:

10 Double unders
5 Kettlebell swings
10 Sit-ups





Results

"The Chief"

"The Chief" is an old CrossFit classic. A fast paced triplet with a weighlifting and two simple gymnastics components. Moving quickly, efficiently, and with full range of motion is key.

For 5 cycles:
AMRAP in 3 minutes of:
3 Power cleans (135/95#)
6 Push-ups
9 Air squats

Rest 1 minute between each cycle
For each cycle repeat the AMRAP.

A Boston CrossFit affiliate lends a helping hand.

Also, my old friend Peez power cleans slo-mo.

While her form is not absolutely perfect, she does a great job at staying patient over her knees and then exploding with her arms still extended.

Pleasant

In 15 minutes find your 1RM Squat Clean

For time:
30 pullups
300 single unders
30 burpees

CF Football

In 10 minutes find your 1RM Bench Press.

Take 2 minutes to find your furthest Broad Jump.

5 rounds for time:
10 one-arm kettlebell snatches - right
50yd overhead kettlebell walk - right
10 one-arm kettlebell snatches - left
50 yd. overhead kettlebell walk - left

Our month long rowing challenge has officially begun! Any EXTRA meters rowed this month will go toward your total. We will have weekly and age group winners as well. Whomever puts in the most work on the erg will prove victorious. Sweet shirts for the winners!

Team WOD #3 - Team Angie

The erg is your friend. Coming Soon!

In 2 person teams complete:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Team WOD #2

Team "Grace"

Using one bar, complete as a 2 person team:
Ground-to-overhead
Boy-boy: 8,100 lbs.
Girl-girl: 5,700 lbs.
Boy-girl: 6,900 lbs.

Choose your bar weight and complete the required number of reps to reach your team total lbs.

Team WOD #1 - Team "Helen"

Team WOD week begins today! Grab your partner and come test your fitness against other fiercly competitive duo's. (I'll get you a partner if you don't have one)

20 minute AMRAP of "Helen":
400m run
21 kettlebell swings
12 pullups

2 person teams.
Only 1 person can work at a time.
Split the work however you choose, as long as you stay within the Helen format.
Like all team wods, communication is key. Come up with a strategy that best suits your team and then adapt as necessary.

Also, our first ever CrossFit C2 Rowing Challenge will begin next week. More details soon. Bottom line: One month rowing challenge with weekly and age group winners.

Saturday Fun!

 

We are celebrating the conclusion of this year's games season with a little grilling and barbells. Come watch or participate in 13.5 for one last chance to improve your score. Stay for a paleo burger, animal style. From 12 - 2pm we will workout, grill out, and have fun outside. Come on!

Endure

For time:
800m run
20 kettlebell swings
40 situps
20 kettlebell swings
800m run

CrossFit Games Open 13.5 - Grand Finale

4 minute AMRAP of:
15 Thrusters (100 / 65#)
15 Chest-to-bar pull-ups

If 90 or more reps are completed in 4 minutes, then it turns into an 8 minute AMRAP of the same movements. If 180 reps are completed by the end of 8 minutes, then it turns into a 12 minute AMRAP, and so on for as long as possible.


13.5 Mobility WOD prep:



Archived mobility wod for identical movement prep. Enjoy!

Uncomfort

For time:
600m row
33 burpees

"Cash Out"
Untimed, for quality
100 sit-ups

This is about speed and intensity. If you're doing it right, this workout will be really really really ridiculously hard.

"Bella"

In 10 minutes find your 3RM thruster.

Rest 2 minutes.

7 rounds for time of:
3 chest-to-bar pull-ups
6 dumbbell thrusters (40's/25's #)
9 kettlebell swings (1.5/1 pood)

Unrelated but awesome slo-mo cam:
(Copy/paste in browser)
http://youtu.be/hVTYRjSDyC4