Cool Magnet

Strength: Max rep bar dips

WOD

For time:

50 double-unders 

400m run

30 hang power cleans (115/75#)

200m run

10 thrusters (115/75#)

El Ladder

Strength: 7x2 front squats with :60 sec rest between each. Use the same weight across all sets. 

WOD

10 minute AMRAP:

3 toes-to-bar

3 kettlebell swings (53/35#)

3 box jumps (24/20")

6

6

6

9

9

9

Etc etc

Team Endurance

2 person teams

For time:

A: 400m run

A&B: 21 shoulder presses (1/2 body weight)

B: 400m run

A&B: 42 push presses (1/2 body weight)

A: 400m run

A&B: 63 shoulder-to-overhead (1/2 body weight) 

A&B: 50 over-the-bar burpees

Paleo Potluck Dinner

What: Paleo Potluck Dinner and Party
When: Thursday the 24th from 6-8pm
Where: Casa de Steen
How: Bring your favorite paleo dish, just 3-4 servings. We will sample them all and celebrate.
Come and go anytime between 6 and 8pm



Moving large loads, long distances, quickly.

Masters Qualifier Events 1 & 3

Our road towards Masters Regionals continues with these 2 dandies...

Masters Qualifier Event #1:

1-rep-max clean

and

Masters Qualifier Event #3:

3 rounds for time of:

MEN 40-44 and 45-49
50-calorie row
15 handstand push-ups
50 double-unders

MEN 50-54 and 55-59
40-calorie row
15 handstand push-ups w/ 2-in. riser
40 double-unders

MEN 60+
30-calorie row
15 handstand push-ups w/ 4-in. riser
30 double-unders

WOMEN 40-44 and 45-49
50-calorie row
15 handstand push-ups
50 double unders

WOMEN 50-54 and 55-59
40-calorie row
15 handstand push-ups w/ 2-in. riser
40 double-unders

WOMEN 60+
30-calorie row
15 handstand push-ups w/ 4-in. riser
30 double-unders

Remember, you are choosing a gender and age group to compete against. Attack it hard because they certainly are!

"Amanda"

Amanda, on the left, during the final event of this weekend's Festivus Games.

 

With the Master's Qualifier wods wrapping up this week, we will look to take on those who are young at heart. For each workout you will need to choose which gender and age category you would like to "compete against" and then use their standards for the workout. The first event on our list is:

 

Master's Qualifier Event #2

 

"Amanda"

9-7-5 reps for time of:

 

MEN 40-44 and 45-49

Muscle-ups

135-lb. Squat snatch

 

MEN 50-54

Muscle-ups

115-lb. Squat snatch*

 

MEN 55-59

Chest-to-bar pull-ups

115-lb. Squat snatch*

 

MEN 60+

Chest-to-bar pull-ups

95-lb. Squat snatch*

 

WOMEN 40-44 and 45-49

Muscle-ups

95-lb. Squat snatches

 

WOMEN 50-54

Muscle-ups

65-lb. Squat snatches*

 

WOMEN 55-59

Chest-to-bar pull-ups

65-lb. Squat snatches*

 

WOMEN 60+

Chest-to-bar pull-ups

55-lb. Squat snatches*

 

 

*A power snatch to overhead squat is allowed for 50+ divisions.

Weekly Results - weekly challenge

Jesus WOD

Gwar

With a running clock,

10 minutes:

Find your 1RM hang snatch

5 minutes:

500m row time trial

5 minutes:

Max rep box jumps (30"/24")

Remember, this afternoon at 5pm and 6pm we will be doing the Jesus WOD instead of this workout. 

Jesus WOD

The time of year is amongst us when suffering, conviction, and celebration are somehow all upon us. A challenge will be set forth which will test the physically hard, the mentally tough, AND the spiritually strong. CrossFit has helped many to grow in each category but not many workouts test them all at once and to this extreme. Enter: The Jesus WOD

For Completion
14 rounds of:
10 deadlifts (95/65#)
10 squat cleans (95/65#)
10 push press (95/65#)
50 ft walking lunges with barbell on back +
walk back to starting point.

You cannot set the barbell down until rounds 3, 7, and 9, at which time you complete
7 Turkish get-ups with a kettlebell (53/35#)

The workout represents the 14 stations of the cross and the 3 times Jesus fell to the ground.

Available times to complete the Jesus WOD at CrossFit Pampa:
Thursday, April 16th @ 5pm and 6pm (regularly scheduled wod during all other class times)
Friday, April 17th @ 5am, 6am, 8:30am and 11am

This workout is not meant to in any way replicate the suffering and persecution that Jesus went through during this time. This is our form of celebration through suffering, or as our motto goes, we must die a little to live a lot.

E2MOM

E2MOM for 12 minutes:

10 pullups
50 ft. bear crawl
max rep handstand pushups

3 minute max double under "cashout"

Two Buttes

Strength: In 10 minutes, find your 3RM back squat. 

WOD

2 rounds for time:

40 ground to overhead with a bumper plate (45/25#)

30 back squats (135/95#) no rack

20 bumper plate burpee

Helen Intervenes

20 min AMRAP:

200m run

7 kb swings

4 pull-ups

1 minute REST

wodcrossfit

Thank you to wodcrossfit for the inspiration...

Partner WOD
For time:
60 deadlifts (guys 155# / girls 95#)
48 hang power cleans
36 front squats
24 jerks (shoulder-to-overhead any way possible)
12 thrusters
3 burpees EMOM starting at the 1 min. mark.

*30 minute time cap.

Pep Talk

It's been over a week now eating clean and staying paleo. But, now you are beginning to run out of yummy ideas. We have seen some awesome and easy paleo ideas this last week so this is a great place to share a few. If you are cooking for a family, keep it constantly varied and fun or else they will dislike you forever. Make too much so you have leftovers which make for easy lunches or snacks. Keep it going!

 

Notice the thinly sliced, truffle salted, and baked sweet potatoes.

Start throwing it all on the grill.

Delicious classics gone paleo.

Evil paleo pancakes: banana, egg, cinnamon, and allspice in coconut oil.

Paleo fried pickles and primal ranch.

Triple Double

AMRAP

4 minutes:

10 kb swings 

10 jumping split lunges

1 min rest

4 minutes:

5 Ring pull-ups

5 burpees

1 min rest

4 minutes: 

3 candlesticks

3 D-ball slams

Seagram's

7 rounds for time of:

7 overhead squats (95/65#)

7 toes-to-bar

Immediately following,

Find your 1RM clean to shoulder press in 5 minutes. 

Fri and Weekly Results

Enduro

20 minute AMRAP:

1000m row "buy in"

Clean & jerk ladder:

5 C&J at each weight. 

Start at 45,65,95, or 135# and increase 10 lbs. after a successful set of 5. 

Team WOD

In teams of 2, for time:

A: 50 push press (95/65#)

B: static hold: top of pull-up 

A: 50 front squats (95/65#)

B: static hold: bottom of air squat

A & B: Tire flips

A: 50 push-ups

B: static hold: high plank

A & B: Team carry your loaded barbell 200m. 

The 21 Day Paleo Challenge has begun!

From April 1st - April 21st our daily point system will help keep you accountable and allow you to compete against the rest of the gym. Running out of great menu ideas yet? Try this one:

Paleomg!
For quick and easy meals and desserts.

And keep the pictures coming! You can get a bonus point per day for a paleo meal pic. Best pic each week gets a FitAid.

662

With a continuously running clock complete:

6 minutes:
500m row
1RM Clean

6 minutes:
400m run
max rep kettlebell swings

2 minutes:
max rep pushups