The 1st Annual CFP Combine

Complete each event in order for maximum output.
You have exactly 6 minutes at each station to try as many attempts as necessary.

1) Standing broad jump
2) 40 yard dash
3) Max rep bench press (45, 65, 95, 135, 185, or 225#)
4) Max height box jump
5) Max rep pull-ups

Pick your path

OG Games

5 Rounds for time of:

5 deadlifts (275/185#)
10 burpees with a 6" jump and touch

Team WOD

2 person teams

For time:

A: 600m row + 10 over-the-rower burpees

B: Ring plank hold

A: Ring plank hold

B: 500m row + 10 over-the-rower burpees

A: 400m row + 10 over-the-rower burpees

B: Ring plank hold

A: Ring plank hold

B: 300m row + 10 over-the-rower burpees

A: 200m row + 10 over-the-rower burpees

B: Ring plank hold

A: Ring plank hold

B: 100m row + 10 over-the-rower burpees

One player must be in plank for the other player to be working. 

Fran

21-15-9 reps of:

Thrusters (95/65#)

Pull-ups

Fight Gone Bad

3 rounds for max reps. 1 minute at each station:

Wall ball shots

Sumo deadlift high pull (75/55#)

Box jumps 20"

Push press (75/55#)

Row (cals.)

Rest

Will we see more pr's today? Compare to when we last did it in October 2013. 

Pre 3

3 rounds for time:

20 kettlebell swings

30 push-ups

40 sit-ups

50 air squats

3 minutes REST between each round

We will record total time including your 6 minutes rest. The goal is to have equal or faster interval times each round. 

CrossFit Pampa competes

CRAIG STIDHAM'S PICTURES OF THE RAVAGE CROSSFIT COMPETITION

4/6/8 and Weekly Results

11.4 all over again

2011 pic of Bon taking on Open wod 11.1

Strength / Skill
EMOM 5 of:
1 hang power snatch
2 overhead squats

Increase weight each minute if possible.

WOD
Open 11.4 benchmark repeat

10 minute AMRAP of:
60 bar-facing burpees
30 overhead squats (120 / 90#)
10 muscle-ups

Competition for Beginners and Intermediates only!

CrossFit Velox in Elk City, OK is hosting a CrossFit competition for the beginner CrossFitter in April. Check their website here for details and movement standards. This is a good opportunity to test yourself in a fun and less competitive environment than a cutthroat RX style competition. We will be heading out there as a group to compete and cheer on our CrossFit Pampa family! Sound fun?

Chase at The Veterans Day Bash in Lubbock

2 times, 3 times

Happy Birthday to our very own Max Simon!

Skill: Kettlebell swings. Work technique and getting into a power position. End in a position that is not over-extended or loose.

WOD
For time:
3 rounds of:
10 Kettlebell swings (1.5 / 1 pood)
10 Kettlebell goblet squats
10 Kettlebell sumo deadlift high pulls
-then-
3 rounds of:
4 Muscle-ups (scaled = 12 pullups + 12 ring dips)
6 Over-the-box jumps (24/20")
8 Burpees

Some have joined our CrossFit Pampa Team for the Open and some have not. Join the team!

Ascend

Skill: Rope climbs

EMOM 5: Deadlift / hang power clean / power clean / jerk
Begin with a weight lighter than your workout weight. Work heavier without compromising technique.

WOD:
Complete as many rounds as possible in 15 minutes of:
3 Clean & jerks (185 / 135#)
5 Wall ball shots
1 Rope ascent

The cleans can be power or squat cleans.

Climbing Rope

Rope climbing is a skill. For some, brute strength can quickly get you to the top by going legless. This method is useful and studly but once your grip wears out, and it will eventually, you are confined to the ground, staring up the rope, and waiting for the feeling in your forearms to return. We typically teach a single leg wrap for beginners which switches the emphasis from all arms to mostly legs. This takes some practice, but will give you the ability to do more rope climbs with less effort, aka efficiency! Learning and practicing many different varieties of the rope ascent will make you a more well-rounded functional athlete. This week you will want to wear proper clothing / socks to comfortably climb some ropes.

Endure

5 rounds for max reps of:

1 minute AirDyne (cals.)

1 minute shoulder press (guys 50% BW / girls 33% BW)

1 minute 6" farmers carry step-ups (53/35#)

1 minute sumo deadlift high pulls (53/35#)

No built-in rest between movements. 

Zeal

Tabata air squat

Rest 1 minute

10 min AMRAP 

2 rounds:

30 pullups

30 butterfly sit-ups

30 burpees 

Max rep muscle-ups with remaining time. 

Score all reps for Tabata and the AMRAP. 

Snow Day!

Schedule Update: Open gym tonight from 4 - 7pm! Come get in your wod sometime this evening. 

WOD

"Filthy Fifty"

50 box jumps 24"

50 jumping pullups

50 kettlebell swings 1 pood

50 walking lunges

50 toes-to-bar

50 push press 45/35#

50 back extensions

50 wall ball shots

50 burpees 

50 double unders

El Shuffle

Shoulder press 1-1-1

250m Row time trial

Push press 3-3-3

250m Row time trial

Push jerk 5-5-5

250m Row time trial

Record your heaviest 3 successful sets for each press and your 3 row times.

A peak inside the CrossFit Kids culture