I Burn

Strength / Skill: Turkish Get-ups 2-2-2
Record your heaviest double.
Do one with the right arm and one with the left before going up in weight.

For time:
60 calorie row
40 burpees
20 box jumps 24/20"
20 kettlebell swings 1.5/1 pood
40 pull-ups
60 double-unders

Partner WOD

From CrossFit Invigorate

In teams of 2, for time complete:
Hang Clean 5,000 / 3,000#
Shoulder-to-Overhead 8,000 / 5,000#
Back Squat 11,000 / 8,000#

You and your partner pick a weight and do as many reps x weight that equal the listed lbs. on each movement.

And don't forget, the Progressive Paleo Challenge begins on January 1st! You need a partner for this 30-day challenge. Check your e-mails soon for more info.

AGAIL - "TK"

Skill: Max rep unbroken Double-Unders

REST

"TK"
20 minute AMRAP:
8 Strict Pull-ups
8 Box Jumps 36/30"
12 Kettlebell Swings 2/1.5 pood

Christmas Eve Open Gym

Open Gym 10a - 12p today!

Choo Choo

EMOM for 5 minutes:

Power Snatch + Hang Squat Snatch

REST 5 minutes

For time:

20 Double-unders

5 Squat snatch 135/ 95#

40 Double-unders

4 Squat snatch

60 Double-unders

3 Squat snatch

80 Double-unders

2 Squat snatch

100 Double-unders 

1 Squat snatch

Use the same weight, 135/ 95#,  for the snatches. As always, scale as necessary.

RX+ is 155/105#

"Fight Gone Bad"

3 Rounds for Max Reps of:

1 minute Wall Ball Shots
1 minute Sumo Deadlift High Pulls 75/55#
1 minute Box Jumps 20"
1 minute Push Press 75/55#
1 minute Calorie Row

1 minute REST 

Death by 10m

The endurance interval challenge is back.
On a 10 meter track:
Running, the first minute complete 10 meters.
The second minute complete 20 meters.
The third minute complete 30 meters.
etc. etc.
Until you cannot complete your given number of reps within the minute.

The Other Total

Clean (1 RM)

Bench Press (1 RM)

Overhead Squat (1 RM)

12 minutes at each to find your one rep max. 

Margo

10 rounds for time of:
5 Pull-ups
5 Toes-to-bar
5 HSPU
:30 second handstand hold
5 Box jumps 30/24"
5 Step-ups 30/24"

The Chief

5 cycles of:
3 min. AMRAP:
3 Power Cleans 135/95#
6 Push-ups
9 Air Squats

1 minute Rest between cycles.
No partial rounds counted today.

The Biathlon

Rowing and Darts

In teams of 2 complete for time:
10 rounds of:
250m row

+50m for each miss (outside the triple line, 4 darts)

For each double bulls-eye, all other teams stop and drop for 5 burpees.

The Bon 33

Happy Birthday Bonnie!

For time:
33 Inverted burpees
33 Chest-to-bar pull-ups
33 Calorie row
33 Kettlebell swings 2 pood / 1.5 pood
33 Kettlebell walking lunges
33 Burpees

Open WOD 11.3

Open Workout 11.3
AMRAP in 5 minutes of:
1 Squat Clean 165/110#
1 Jerk 165/110#

REST 10 minutes

3 rounds for time of:
15 Calorie Row
30 Push Press 75/45#

A throwback to 2011

Enduro - Mainsite 140216

AMRAP in 7 minutes of:

5 sub- 1:30/500m pace pulls on the rower
3 Deadlifts 315/205#

cashout of 3 minutes max rep weighted sit-ups.

Clingy

Hang power clean: 5-4-3-2-1 

5 rounds for time of:

5 hang power cleans 135/85#

10 burpees

15 pull-ups 

Optional: 3 rounds of max rep HSPU

Thruster Ladder

Max height box jump. From a standing position with both feet set, establish your maximum height jump and land. 10 minute time cap.

REST

12 minute AMRAP of:
10 Thrusters 45/35#
30 Double-Unders
10 Thrusters 65/45#
30 Double-Unders
10 Thrusters 95/65#
30 Double-Unders
10 Thrusters 115/75#
30 Double-Unders
10 Thrusters 135/95#
30 Double-Unders
Max rep Thrusters at 155/105# with any remaining time.

Score = total reps

Welcome Back Party

IStrength: shoulder press 5-4-3-2-1

Add weight each set to build up to a new 1RM pr. 

For time:

20 alternating dumbbell power snatch

5 rope climbs (15ft.)

20 alternating dumbbell power snatch

4 rope climbs

20 alternating dumbbell power snatch

3 rope climbs

20 alternating dumbbell power snatch

2 rope climbs

20 alternating dumbbell power snatch

1 rope climb

RX

Guys 40lbs. 

Girls 20lbs.

RX+

Guys 53lb kettlebell

Girls 35lb kettlebell 

If you buy a sweatshirt today they are $30! Cyber Monday Special. They drop on Friday. 

Happy Thanksgiving!

We are closed until Monday where we will return to regular hours.

What is Fitness?

Holiday Hours!

All classes cancelled until December 1st. Enjoy your Thanksgiving and be safe. 

"Nutts"

For time:
10 Handstand push-ups
15 Deadlifts 250/175#
25 Box jumps 30/24"
50 Pull-ups
100 Wall ball shots
200 Double unders
400m run with a 45/25# plate

Front Squirt

Gym talk: Monday and Tuesday WODs only this week!

10 minute AMRAP:
1 Front Squat 135/95#
1 Burpee
1 Front Squat
2 Burpees
1 Front Squat
3 Burpees
etc. adding 1 burpee every round.
RX+ is 185/115# front squat

REST 10 minutes

Time Trial: 500m row

Back Squirt

15 minute AMRAP of:
15 Back Squats 185/115#
30 Sit-ups

RX+ is GHD sit-ups

Output

3 rounds for time of:
400m run or 500m row
21 Clean & Jerks 95/65#

Skills

5 rounds of 3 minute intervals:
5 Handstand Pushups
10 Pistols (alternating legs)
15 Toes-to-bar
Max rep Muscle-ups

Record total number of muscle-ups for score.

#Slavestealer

Presented by Ute CrossFit

Click here to learn how and why to donate

RX Males
in teams of 2, complete the following for time…
30 Snatches @ 135lb
40 Chest to Bar pull-ups
30 Squat Cleans @ 185lb
40 Wallballs (20lb to 10′ target)
30 Deadlifts @ 235lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 135 on bar, have 2 pair of 25lb plates ready to go.

RX Females
in teams of 2, complete the following for time…
30 Snatches @ 85lb
40 Chest to Bar pull-ups
30 Squat Cleans @ 115lb
40 Wallballs (14lb to 9′ target)
30 Deadlifts @ 165lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 85 on bar, have a pair of 15lb plates and a pair of 25lb plates ready to go.

Scaled Men
in teams of 2, complete the following for time…
30 Snatches @ 95lb
40 Chin over bar Pull-ups
30 Squat Cleans @ 145lb
40 Wallballs (14lb to 10′ target)
30 Deadlifts @ 195lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 95 on bar, have 2 pair of 25lb plates ready to go.

Scaled Females
in teams of 2, complete the following for time…
30 Snatches @ 55lb
40 pull-ups
30 Squat Cleans @ 85lb
40 Wallballs (10lb to 9′ target)
30 Deadlifts @ 115lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 55 on bar, have 2 pair of 15lb plates ready to go.

Teen Males
in teams of 2, complete the following for time…
30 Snatches @ 65lb
40 Chin over bar Pull-ups (bands ok)
30 Squat Cleans @ 95lb
40 Wallballs (14lb to 10′ target)
30 Deadlifts @ 125lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 65 on bar, have 2 pair of 15lb plates ready to go.

Teen Females
in teams of 2, complete the following for time…
30 Snatches @ 35lb
40 pull-ups (bands ok)
30 Squat Cleans @ 65lb
40 Wallballs (8lb to 9′ target)
30 Deadlifts @ 95lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 35 on bar, have 2 pair of 15lb plates ready to go.

Shoulder Endure

16 minute AMRAP:
3 Shoulder Press
3 Strict Pull-ups

Guys use 2/3 bodyweight
Girls use 1/2 bodyweight

REST

100 Push-ups for time

Team AMRAP

In teams of 2:
20 minute AMRAP of:
200 Double-Unders
50 Power Cleans 135/95#
1 mile row
50 Pull-ups

1 person work while the other rests.

Front

8 rounds of 2 minutes on / 1 minute off:
5 Deadlifts (275/185#)
Max rep wall ball shots
alternate with
Max rep burpees

Record total reps of wall balls + burpees.

Randy / Annie Mash-up

Strength / Skill: Hang Power Snatch 5-4-3-2-1. Record your heaviest single. 

For time:

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

Double-unders

Sit-ups

15 power snatches (75/45#) at the beginning of each set. 

Leverage

For time:

20-18-16-14-12-10-8-6-4-2 reps of

Calorie Row

Ring Push-ups

The Halloween Throwdown

All classes are as regularly scheduled except for 5:15pm and 6pm which are cancelled for our intra-gym competition.

For time:
1 mile run
30 body-weight bench press

For more info and the wods scheduled for The Halloween Throwdown, check the Facebook page or Instagram. Gym members only and it starts at 6pm!

Buzz LightSquats

Strength: 5-4-3-2-1 reps of Paused Front Squats. Record your heavy single.

15 minute AMRAP of:
5 Front Squats 155/105#
15 Double-unders
5 Jerks 155/105#

Mini Nicole

In 10 minutes find a heavy snatch single. 

15 minute AMRAP:

200m run

Max rep pull-ups

Record number of runs as rounds and number of total pull-ups as reps. 

"Handstand from Hell"

For time: Accumulate 5 minutes of handstand hold.
Every time you rest or come out of handstand complete 10 toes-to-bar before continuing.
600m run cash-out

Thorny

Intervals of 1,2,3,4, and 5 minutes:
15 calorie row
15 squat cleans 95/65#
15 ten meter shuttle runs
15 jerks 95/65#
15 pull-ups

1 minute REST between intervals.
Always start at the top of the chipper and see how many reps you can get each round.
Add total reps for score.

141020 dot com

For time:

30 box jumps 30/24"

30 chest to bar pullups

30 kb swings 70/53#

30 walking lunges with 95/65#

30 knees to elbows

30 push press 95/65#

30 back extensions with 25/15#

30 wall ball shots 20# 11' / 14# 10'

30 burpees

30 triple unders

Dot Com

Strength / Skill: Back Squat 5-5-4-4-3-3

10 minute AMRAP:

10 Sit-ups

15 Push-ups

10 Sit-ups

30 Air Squats

Endurance - row pulls

Skill: POSE running drills

20 minute AMRAP:

Row "Heavy Pulls" x 5

80 ft. Kettlebell Overhead extension hold

Heavy pulls= guys reps under 1:40

Girls reps under 2:00

Record your weight overhead.

And good luck this weekend to several athletes competing in the Festivus Games in Elk City, OK. Bonnie, Amanda, Randee, Chris, Nathan, and Lana are all competing and we will be cheering for all of you. 

APE

For time:

5 Burpee-toes-to-bars (Bar MU)
25 Hang Cleans 95/65#
4 Burpee-toes-to-bars (Bar MU)
20 Hang Cleans 115/75#
3 Burpee-toes-to-bars (Bar MU)
15 Hang Cleans 135/95#
2 Burpee-toes-to-bars (Bar MU)
10 Hang Cleans 155/105#
1 Burpee-toes-to-bar (Bar MU)

(RX+) (Burpee bar muscle-ups)

The Halloween Throwdown

Red Light

Skill / Strength: Bent Over Row 3x5, same weight across all sets

WOD:
17 minute AMRAP:
100 Double-Unders
50 Wall Ball Shots
25 Pull-ups

Freak

Skill / Strength: Heaving Snatch Balance. EMOM for 5 minutes x 2 reps. Record your heaviest double.
Use this as a skill for pulling under the bar quicker and also as a strength by loading up the bar and getting out of your overhead squat each rep.

WOD:
12-9-6 reps for time of:
Snatch 115/75#
Burpee-box-jump-overs 24/20"

The snatch may be a squat or power snatch.

It's Baaaaack!

It was so successful last year that we are doing it again! It's time to raise some cash to save those boobies! Go to barbellsforboobs.org to create your free fundraising page, join team CrossFit Pampa, and get rewarded with sweet gear in the process! Want a free pair of Nano's just for helping save lives? Get going then!

La Chipa

For time:
100 Double-Unders
50 Pull-ups
Row 500 / 400m
80 Air Squats
40 Push-ups
Row 500 / 400m
60 KB Swings 1.5/1 pood
30 Burpees

And don't forget, The Festivus Games in Elk City, OK are next Saturday the 18th. We have several athletes going to compete and they have been working hard preparing to have fun and compete against people from all over the region. If you still want to sign up or just want to caravan with us, let Sam know soon and we will arrange it. Go CFP!

Master

Follow HOOKGRIP on Youtube and Instagram for more of this. Let's back up, this is a 165 pound girl clean and jerking 147kg (323 lbs.).

Skill: EMOM 3: Clean First Pull x 3 / Hang power clean x 2 / Jerk x 1
Increase weight each minute to determine your workout weight.

WOD
15 minute AMRAP:
200m Run
3 Clean & Jerks 135/95#
200m Run
6 Clean & Jerks
200m Run
9 Clean & Jerks
200m Run
12 Clean & Jerks
etc.

Vertical Lynne

5 rounds for max reps of: Shoulder Press 95/65# Pull-ups Rest 3 minutes RX+ use 135/95#

Mister Rogers

Skill: Deadlift 5 @ 40% - 4 @ 50% - 3 @ 60% - 2 @ 70% of 1 RM 

2 rounds for time of:

400m run

100 sit-ups

50 Deadlifts 135/95#

Health Fair Rowing Challenge Winner

Congratulations to Twilla who took over the rowing challenge with a :44 second 200m time trial. We had a great time at the health fair at PRMC. Thank you to all of those who were great sports and competed yesterday. 

King of Crash

For time:
250m row
20 Russian KB swings 53/35#
300m row
20 Russian KB swings
350m row
20 Russian KB swings
400m row
20 Russian KB swings
450m row
20 Russian KB swings
500m row

Colossus of Clout

3 rounds for max reps of:
1 minute max rep pull-ups (muscle-ups)
1 minute front squats 135/95#
1 minute push-ups (HSPU's)
1 minute power cleans 135/95#
1 minute double-unders (triple-unders)
1 minute REST

(RX+)

"Jackie"

For time:
1000m row
50 Thrusters 45/35#
30 Pull-ups

Sultan of Swat

For time:
1 round of "DT"
1 round of "Kelly"
1 round of "DT"
1 round of "Kelly"
1 round of "DT"

"DT" is 12 Deadlifts / 9 Hang power cleans / 6 Jerks

"Kelly" is 400m Run / 30 Box jumps 24/20" / 30 Wall ball shots

For today: RX = 135 / 95#
RX+ = 155 / 105#

Team Enduro

In teams of 2 complete 10 rounds for time:

Teammate A: 30 push press 75#
Teammate B: 300m row

CrossFit Games Open wod 11.4

1 egg = 6g of protein

Skill: 10 minutes

Handstand walk for distance

Or handstand hold for time.

Wod

10 minute AMRAP of:

60 bar-facing burpees

30 overhead squats 120/90#

10 muscle-ups

Angie

Row curls

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 air squats

The old benchmark is back! Are you going to do the 40's, 60's, or 100 version?

Enduro - Wall Ball

20-18-16-14-12-10-8-6-4-2 reps of:

Wall ball shots

alternate between 200m run and 50m farmers carry after each wall ball set.

Quarters Gone Bad

5 rounds of
:15 seconds on / :45 seconds rest

Max rep thrusters 95/65#
Max rep pull-ups
Max rep burpees

RX+= 135/95# thrusters and weighted pull-ups 40/15#

#MychelleLeeFranklin

40 minute AMRAP of:

5k run/row "buy-in"

then rounds of:
5 deadlifts 275/185#
10 over-the-bar burpees
15 GHD sit-ups

Garage Games #1

Strength / Skill: EMOM 5 of: 1 hang snatch 70%x2, 75%x3

AMRAP 10:
10 toes-to-bar
25 double-unders
10 thrusters 95/65#

Enduro - Lunge

Strength: 2RM Turkish Get-ups. That is one with each arm.

15 minute AMRAP of:
250m row
10 walking overhead lunges 45/25#
250m row
20 walking overhead lunges
250m row
30 walking overhead lunges
etc. etc.

The CrossFit Football Total

Individual warm-up followed by group warm-up

Practice the lifts with light weight, ramping up the weight on power clean until...

10 minutes to establish a 1RM for each lift, in this order:

Power Clean
Back Squat
Bench Press
Deadlift

Treat this like any training session, with proper technique and intensity. The only way to make beneficial changes to your body is through different stresses. The stress today is the load that challenges you. If you're not nervous about the weight you're about to attempt then it's probably not heavy enough. Be smart about it. Just use great range of motion, go heavy, and see what you get!

Is strong the new skinny?

Ball Tongue

"The kettlebell mile"

Without ever putting down your kettlebell complete 8 rounds for time:

12 kettlebell swings 1.5 / 1 pood

200m run (with your KB)

3 burpee penalty for setting your KB down. 

Rx + = guys 2 pood / girls 1.5 pood

There are a few different ways to attack this wod. 1) For time, no matter if you take penalties or not, just move fast and when your grip fails take your penalty and keep moving. 

2) Do not drop the KB.... No matter what your time is or what anyone else is doing, just make it happen. 

3) All of the above. Don't drop the KB, move fast, maximum suffer-fest. 

Open Gym Saturday

11am - 1pm

Anaerobic Haze

A CFP benchmark wod:

For time:

1000m row
800m run

Benchmark / Goal Times
Guys: sub 7 minutes
Girls: sub 7:45 minutes

Masters: men / women
40-49 = 7:30 / 8:00
50-59 = 8:00 / 8:30
60+    = 8:30 / 9:00

Anyone under the benchmark time Wins a T-shirt!

The Burner

Strength/Skill: Weighted pull-ups 2-2-2

7 rounds of 2:00 intervals with 1:00 rest between each:
7 pull-ups
7 burpee-box-jump-overs
Max rep double-unders

El Oso

Strength Complex: EMOM 8
1 hang power clean + 1 hang squat clean

WOD
4 rounds for time of:
10 deadlifts 185/115#
30 ft. bear crawl
20 situps
30 ft. bear crawl

Barbell Apparel

31 Heroes

Donate, order T-shirts, etc.:

Double-Under Biathlon 1

5 rounds for time:
50 unbroken double-unders
200m run

100m row penalty immediately after each miss.

Louden

Strength: Paused Front Squats 5-4-3-2-1

WOD:
3 minute AMRAP:
200m row
30 wall ball shots
20 power cleans 135/95#
10 OTB burpees

2 minute REST

4 minute AMRAP:
Start over the same as above

2 minute REST

For time:
Same wod as above.

Milko - one intense dude

Amanda

9-7-5 reps each of:

Muscle-ups

Snatch 135/95#

Splitty

Strength:
Split Jerks - work up to a heavy single.

WOD:
12 minute AMRAP of:
3 rounds of Cindy (5PU+10Pushup+15Squats) followed by 10 weighted walking lunges in front rack 95/65#

Endurance Power Tests

1. Max distance broad jump, 3 attempts
2. C2 Rower max power output, 3 attempts
3. 500m Time Trial row
4. 600m CFP Time Trial Run

Rest as needed between sets and events.
The CFP gym record is 1:22 by Ryan Z.


Here's a sub 1:20 for your viewing pleasure:

"Kalsu"

For time:
5 burpees + max rep thrusters 135/95# every minute until you reach 100 thrusters.

Attention CrossFit Kids!!

School is starting and our times are changing. Beginning next week our CrossFit Kids program will be held on Tuesday, Wednesday, and Thursday evenings from 5:15 to 6pm. This is the only official CrossFit Kids program in the area and we want you to be a part of our success. We are forging our future athletes by providing a safe, FUN, and active environment where all kids can taste success. The price for one child is $40/ month, your second child is $20, and any additional kids in the household are $10/month. If you have a child between the ages of 7-12 years old, regardless of athletic background, they need to be here! Contact Sam Steen at crossfitpampa@gmail.com or Randee Hawkins at randee.2223@gmail.com with any questions. 

P.S. We have an adult CrossFit class at the same time, 5:15-6pm, so it's the perfect childcare option for the parent who wants to get fit too!

"Helen"

3 rounds for time of:

400m run

21 kettlebell swings (53/35#)

12 pull-ups 

Helen is a great cardio capacity benchmark workout. Retest it a few times per year as there's not a lot of technical movements, just raw work capacity. It's a classic MWG, (monostructural, weightlifting, and gymnastics) so you can't really hide a weakness. 

Khalipa wod

Skill: Max rep unbroken double-unders in 90 seconds. 

WOD 

For time:

10 shoulder press

15 overhead squats

20 push press

25 front squats

30 push jerks

35 back squats

Partner Thorwdown

In teams of 2 for time complete:
30 clean & jerks 135/95#
40 wall ball shots
50 burpees / front rack hold 185/115#
60 kettlebell swings / chin-over-bar hold
70 box jumps / handstand hold

Stone

Strength: 1RM shoulder press

Wod

25 minute AMRAP:

2000m row

200 double-unders

1 mile run

Max rep burpee-pull-ups with remaining time. 

OTB

Skill: Snatch - EMOM 5 of 2 snatches. Beginner's from the high hang, intermediates from the floor. Work up to your workout weight by the last minute.

WOD:
12 minute AMRAP of:
"buy-in" 50 over-the-bar burpees
then rounds and reps of:
10 toes-to-bar
3 snatches (135/95#)

CFNE

Back Squat 10-8-6-4-2

aka:

Back Squat (10RM)

Back Squat (8RM)

Back Squat (6RM)

Back Squat (4RM)

Back Squat (2RM)

Then, choose one of the following:

2k Row (Time)

Max Effort 2k Row

Metcon (Calories)

5 minute AirDyne

Metcon (Time)

400m bodyweight sled drag

To Paleo or not to Paleo?

That is the question. First of all, we here at CFP do prescribe the paleo lifestyle to those with nutrition, performance, and lifestyle change questions. That being said, there are still several different variations and twists on paleo and the zone diet that can help you reach your goals. CrossFit HQ loves The Zone and still teaches it in their Level 1 seminars, and lots of people like it and are successful with it. I've heard it said that, "Paleo is the prescription but Zone is the dosage." Whatever you choose is fine as long as you stick to it and monitor your performance closely over a long period of time. The reason we have found that paleo works so well for people at our gym is the simplicity. Here's what to eat, these are the no-no's, now go eat until you're full. Paleo Magazine had a great article simplifying the paleo lifestyle in one diagram. They said:

"The Paleo lifestyle is about nourishing our bodies with REAL FOOD that is grown and raised as NATURE intended, not manufactured in a sterile facility. It's about UNPLUGGING from the modern day electronics from time to time and giving your body a chance to actually rest. It's about getting enough SLEEP, bonding with other individuals FACE-TO-FACE, getting out in the SUN, playing for the sake of PLAYING, reducing stress and giving your body a chance to THRIVE in the manner it evolved. 

Foods
Yes: Wild fish / seafood, wild game / pastured meats, local vegetables, in-season fruits, healthy fats, nuts / seeds.
No: Grains, legumes, processed foods, soy, refined sugar, industrial seed oils (canola , corn or vegetable oil)

Exercise
Move often, but no chronic cardio
Lift heavy things
Play!

Lifestyle
Sleep 8+ hours, no screens after dusk (tv's, phones, computers), sunshine, de-stress (yoga, meditation)"
-Paleo Magazine

Aaron

A partner wod

Teams of 2 take turns completing the chipper: 

50 burpees

50 broad jumps (body height)

300 double-unders

Pick a rower and a runner taking turns completing 600m while the partner works to complete reps of the chipper. 

"Nate"

20 min AMRAP:

2 muscle-ups

4 handstand push-ups

8 kettlebell swings 2 pood / 1.5 pood

30 minutes

In 10 minutes find your 1RM front squat.

In 10 minutes find your 1RM clean

10 minute AMRAP:

10 pull-ups

10 wall ball shots

10 burpees

The OC

20 minute AMRAP:

3 hang power cleans 185/35#

6 strict ring dips

9 box jumps 30/24"

27 double-unders

AMRAP's are a great test of the mental as well as the physical side of fitness. Whether you scale or not, pushing yourself to truly get as many rounds and reps as possible is crucial if you want to see big gains in your work capacity. It is easy to menatally "check out" in the tough middle minutes of a longer AMRAP, but I would challenge you to really buckle down and move quickly through the 10 and 15 minute marks. We see a lot of people with lots of energy left in the tank in the last 2 minutes, which is great in one aspect because it shows the will and determination to finish strong. On the other hand, going really hard and "crashing and burning" or "red-lining" is an important part in training as well. How do you really know your limits if you don't ever visit that "crash and burn" physical state occasionally? This is our laboratory and what better place to test your limits than in our safe and controlled environment? So test yourself for 20 minutes today and see where your abilities can take you, as it may be much further than you ever thought possible. 

Miss Belle's Sweet Tea

For time:

100 air squats

80 walking lunges

60 one-arm alternating KB snatches (1.5 / 1 pood)

40 reverse burpees

20 triple unders

21-15-9 Complex

From the 2014 CrossFit Games:

For time:
8 deadlifts, 155 lb. 
7 cleans, 155 lb. 
6 snatches, 155 lb. 
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb. 
5 cleans, 155 lb. 
4 snatches, 155 lb. 
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb. 
3 cleans, 155 lb. 
2 snatches, 155 lb. 
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

rx = 135/95#

rx+= 155/105#

Down and Back

The Beatdown

Thrusters: 3-3-3-3-3

Record your heaviest triple. 

10 rounds for time of:

3 thrusters 135/95#

3 burpee-box-jumps

WE HAVE MOVED!

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EXCITING TIMES!  Come check it out and be sure to view the new classtimes.  See you there!

News:  The bathrooms are still under construction, so please keep that in mind before coming out. The finishing touches are still being applied in certain areas so please excuse our mess. 

Endure - Purpose

3 Rounds for time:

1000m row

50 hand-release push-ups

20m overhead carry 185/115#

Goat Milk

Heaving Snatch Balance 3-3-3

Snatch 1-1-1

10 rounds

In 1 minute complete:

20 double unders

50m sprint

Max rep power snatch

Rest 1 minute between rounds. 

CF Football

5 rounds for time:

7 Deadlifts 225/135#
21 Double-unders

RX+ use 315/225#

And don't forget... Our CrossFit Kids summer program times have changed to 1pm every Monday, Wednesday, Friday! If you have kids between the ages of 5-11 and they need something productive to do this summer, this is the place to be. Contact Sam or Randee for more info.

Wodify coming soon!

Wodify is the all-encompassing software that we will be implementing later this month. You will be able to track your past workout performances with ease and judge your progress even easier. Plus, the side-by-side big screens just make the gym look cool. For more on these guys check them out here!

Weekly Results

Time Caps

With a running clock complete each event for time.

0:00   Guys row 1000m / Girls row 750m for time
5:00   Box jumps x40 for time 30/24"
10:00 AirDyne 75 calories
15:00 Guys row 1000m / Girls row 750m for time

Don't forget that the Summer Sprint Triathlon Series continues tomorrow. Meet at the PYCC at 7am on Saturday for the challenge.
1.5 mile run - 5 mile bike - 14 lap swim - 5 mile bike - 1.5 mile run

OHS Ladder

Overhead squat: Work up to a heavy 3 

-then-

12 minute AMRAP:

10 overhead squats 65/45#

30 double-unders

10 overhead squats 95/65#

30 double-unders

10 overhead squats 115/75#

30 double unders

10 overhead squats 135/95#

30 double-unders

Max rep overhead squats 165/115#

Wow Mom!

Shoulder press 2-2-2-2-2
Add all successful lifts for score

EMOM 20
1st minute: 12 push press 95/65#
2nd minute: 20 walking lunges
3rd minute: 3 bar muscle-ups OR 7 pull-ups
4th minute: 200m row

Repeat 5 times

Alpha

Strength

In 10 minutes find your:

Clean + 8 rep max front squat

WOD

4 rounds for time of:

10 power cleans 135/95#

10 burpees

10 pull-ups 

Team Format

From CFNE

In teams of 2

20 minute AMRAP:

15 wall ball shots (20# 10' / 14# 9')

15 box jumps 24/20"

15 calorie row

*alternate each round 

Delt Surrender

5 rounds:

Max rep shoulder press (95/65#)

250ft. Sled drive (+90lbs. / +50lbs.)

*3 minute rest between rounds. 

For max reps. 

Don't forget about our July 4th hero WOD "Abbate". This Friday at 10am. 

Endure

250m Time trial row

EMOM 10:

Broad jump 100 ft. 

5 back squats (pick your weight)

Brian, finally signing The Wall. Keep working hard Brian!

Strenpth

Remember, no evening classes today or Friday. Sorry for any inconvenience. Normal schedule starting Monday. 

In 10 minutes find your 3RM bench press

21-15-9 for time:

Shoulder-to-overhead 

Over-the-bar burpees

No RX weight so go heavy if you choose!

Shoulder-to-overhead must be cleaned from the floor but can be pressed or jerked to the lockout position overhead in any fashion. 

Crush

Schedule change:

Tue 6/24 all classes 

Wed 6/25 5am, 6am classes only

Thurs 6/26 5am, 6am classes only (guest coach)

Fri 6/27 5am, 6am classes only (guest coach)

Limb

Strength: Front Squat 3RM

WOD

AMRAP 14:

10 hang power cleans (95/65#)

10 push-ups

10 air squats

Sprint - endure

Butcher sled sprints:

EMOM 10

Sled sprint down and backs approximately 100ft one way. 

First minute follow with 10 push-ups.

Second minute follow with 15 sit-ups.

Alternate 

This workout works best with all-out sprint efforts!

And good luck to all of our athletes competing tonight and tomorrow at The Bomb City Battle at CrossFit 806 in Amarillo. 

Granite Games 14.3

Great Wall

For time:

14-12-10-8-6-4-2 reps each of:

Kettlebell swings 

Sit-ups

Burpees (1/2 and 1/2)

After each movement get over the boxes anyway possible. Split the burpee sets in half, for example, 7 on one side and then 7 on the other side of the boxes. 

Also, this is the last day to sign up for The Bomb City Battle at CF 806 in AMA this weekend! 

Fuel

Today is all about improving the snatch.

EMOM 5:

1 snatch deadlift

2 hang power snatches

WOD

For time:

21-15-9 reps each of

Power snatch (95/65#)

Push-ups 

Bomb City Battle!
Also, our good friends are holding the Bomb City Battle CrossFit Competition this weekend at CF806 in Amarillo. The workouts are posted and there's RX, scaled, and team divisions. If you are interested, contact me or sign up on their website as the last day to do so is Tuesday the 17th!

Endure - Biathlon

Rowing and darts...team style. 

5 rounds for time:

300m row

+50m row for each miss

+5 push-ups for each miss

Granite Games 14.2

"Fight Gone Bad"

Extension / Flexion

7 rounds for time:

10 kettlebell swings (53/35#)

10 toes-to-bar

Watch out for new classes available soon including Fight-Con: functional movements and striking technique, at a high intensity.

Weekly Results

Cramp

Granite Games wod #1

12 minute AMRAP:

15 squat clean & jerks (95/65#)

15 squat clean & jerks (135/95#)

15 squat clean & jerks (185/135#)

15 squat clean & jerks (225/155#)

Max rep squat clean & jerks (275/185#)

Scale weights as necessary. 

Vote!

Vote now for which July 4th Hero WOD you want to do as a gym. Check them out here and then go over to our Facebook page or Instagram @crossfitpampa to vote. The shirts to commemorate are being ordered tomorrow morning so hurry please!

From CrossFit.com

"Abbate"

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

For time:

1 mile run

21 clean & jerks (guys 155 / girls 105#)

800m run

21 clean & jerks (guys 155 / girls 105#)

1 mile run

OR

"Small"

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

3 rounds for time:

1000m row

50 burpees

50 box jumps 24/20"

800m run