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. 

Bullocks

For time:

400m run

21 front squats (165/115#)

400m run 

15 front squats

400m run

9 front squats

MWG Sprint

For time:

500m row

20 burpees

30 ground-to-overhead (95/65#)

The ground to overhead may be performed as a snatch, power snatch, clean & jerk or anything in-between.  

"Tabata This"

8 rounds each of 20 seconds on / 10 seconds rest. 

Air squats

Row (cals.)

Pullups

Sit-ups

Pushups

Yoga

Tonight at 8pm with JB!

Free class and everyone is invited. 

"Moon"

10 rounds for time:

10 right-arm dumbbell hang split snatch 40#

1 rope climb

10 left-arm dumbbell hang split snatch 40#

1 rope climb

Early AM classes only today. 

Have a great July 4th, be safe, and have fun! 

Friday Night Lights at 6pm. Check the Facebook page soon for more info. 

"Hope for Cures"

3 rounds for max reps:

Burpees

Power snatch (75/55#)

Box jumps (24/20")

Thrusters (75/55#)

Chest to bar pullups

Rest

1 minute at each station. 

CrossFit Football Total

Find a one rep max for each:

Power Clean

Back Squat

Bench Press 

Deadlift