Weekly Results

Endure

5 minute AMRAP:
5 Clean & jerks
15 Double-unders

2 minte REST

5 minute AMRAP:
5 C&J
200m row

2 min. REST

5 minute AMRAP:
5 C&J
50ft. sled drive (sled +50lbs.)

Daily Grind

Complete all three couplets back-to-back-to-back, for time. 

Still one of my favorite sports moments captured on video:
Chris Solinsky breaking the American 10k record at his first 10k race.

Flow

If you're interested in a fun, competitive online competition, sign up with us in The Granite Games. Last day to register is June 4th!

For time:

800m run

20 power cleans (115/75#)

20 box jumps 24/20"

20 sumo deadlift high pulls (115/75#)

20 burpees

100 double unders

Happy Memorial Day

Double Girls

"Annie"

For time:

50-40-30-20-10 reps each of:

Double unders

Sit-ups 

"Karen"

150 wall ball shots for time. 

Guys 20# 10'

Girls 14# 9'

At the 15 minute mark start "Karen."

Record both times. 

"Nancy"

5 rounds for time:

400m run

15 overhead squats (95/65#)

The 3rd straight "girls" workout for the week. How many pr's have we seen this week? When we do a workout like today's wod, it's all about overhead squat. Everything we do in warmup and workout prep should prepare us for success in the movements. Use today to get better at both you running and overhead squat. 

"Elizabeth"

21-15-9 reps of:

Cleans

Ring dips

RX = power cleans

RX+ = squat cleans 

"Jackie"

70's Big

Strength: Back squat 5 sets of 2.
Low bar, high bar, it doesn't matter, just squat heavy and record your heaviest set.

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

The first benchmark wod of this "Week of Benchmarks" we have before us. Warm-up well, do the mobility, and then go at this entire week really hard. And remember, the first half of this workout is physical, the second half is mental. You're going to kill this one!

Weekly Results

Friday's Results

"Seabourn"

Strength/Game: dips and darts

Wod

15 min AMRAP:

5 row pulls (guys <1:45 and girls <2:00)

10 toes-to-bar

20 butterfly sit-ups 

Boom Box

Strength: deadlift 3-3-3

Wod

12 min AMRAP:

9 deadlifts (135/95#)

9 over-the-bar burpees

200m med ball run (20/14#)

The Granite Games - Online Qualifier

 

WWW.THEGRANITEGAMES.COM

 

An online competition where communities compete! CrossFit Pampa is an official registered community and we are accepting athletes now. Before you register online, get the CFP discount code at the gym and/or be prepared to compete for a FREE pass as we will give away one free online registration to the top male and female who dominate our mini challenge.

 

Use this link to register and apply our discount code which will be available to everyone at CFP.

 

For more info, check out their site or get info at the gym on who should compete, what the events might be like, and why it will be so fun. First wod announced June 4th.

Box jump sando

For time:

400m run

20 hang squat cleans (115/75#)

30 HR push-ups

40 box jumps (24/20#)

30 HR push-ups

20 hang squat cleans (115/75#)

400m run

Wod Chipper

For time:

10 push press (dumbbells)

15 pull-ups

20 air squats

10 air squats

15 push press

20 pull-ups

10 pull-ups

15 air squats

20 push press

Choose your dumbbell weight. 

And check out the Weekly Challenge when you're done: max rep toes-thru-rings. 

Pound It

Mini: "The Presses" plus the floater

A couple of throwback Thursday pics.

For maximum weight:

Shoulder press 1-1-1
Push press 3-3-3
Push jerk 5-5-5

These are untimed sets for max total weight.

then...

"The Floater"
3 minutes:
100 double unders
Max rep burpees

score = number of burpees completed.

Spartan Death Race

Barbell Shrugged interviews Joe De Sena, the founder of Spartan Races, to give insight on the mental toughness required for racing, business, and life. You can watch it here. It's amazing.

Speed

For time:

29 KB swings (53/35#)

9 Burpees

REST 1 minute

29 Wall ball shots (20# 10' / 14# 9')

29 Double unders

REST 1 minute

19 KB swings 

9 Burpees

REST 1 minute

19 Wall ball shots

29 Double unders

REST 1 minute

9 KB swings 

9 Burpees

REST 1 minute

9 Wall ball shots

29 Double unders

These are sprint intervals. Training fast to get faster, fitter, better. 

Pushing Daisies

Weekly Challenge and Results

Team Wod

In teams of 2 for time:

Teammate A: 1 mile run

Teammate B: Max rounds of "The Chief"

3 power cleans (135/95#)

6 push-ups

9 air squats

When A is done with their mile run, they will complete max rounds of Chief until their partner returns. Time is up when B completes the mile run. 

Score = total time - total rounds of Chief

Jax