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

Dream Team

In teams of 2, complete for time:

A: 200m run

B: sit-ups

Switch off until both athletes have completed 3 x 200m runs and a total of 200 sit-ups. 

50 total box jumps, 1 box. 

60 over-your-partner burpees. 

Go fast. Communicate with your partner and work together to post a fast time. 

Chip-pocalypse

Ryan Z. - 6" jump burpees

For time:

10 chest-to-bar pullups
20 toes-to-bar
30 hang cleans
40 shoulder-to-overhead
50 front squats

3 RX routes:
Green - guys 95 / girls 65#
Blue - guys 115 / girls 75#
Black diamond - guys 135 / girls 95#

How to become a better CrossFitter, fitter, healthier, (cooler?)
Train your weaknesses. Know your goats.
In other words, know your strengths and weaknesses and take the time to get better at the things you don't love to do. That is really hard for so many of us to do! Does this mean you need to come in 3 times a day, skip rest days, and only train the things you suck at? Of course not! What it does mean is to place even more emphasis on your weaker movements until you turn them into one of your strengths. For example, if an ultra-marathoner came in to train with us to get fitter and become more useful, would they benefit from doing 40 minute AMRAP's every day with strictly body weight and running components? Honestly, yeah probably a little bit for a little while, but this person really needs to get stronger, more powerful, and learn how to move large loads long distances quickly, among other things. This will make them a more well-rounded, and therefore a better "athlete"/useful human.
"But that's a terrible example because I hate to run!"
Easy there big dog, this example could apply to any movement you either can't do yet or haven't mastered yet. Between the warmup and wods we run several times a week. What if you focused on your running form, pace, and cadence as much as you focus on the movements you like more? Maybe even pushing a little harder through your runs knowing it may hurt your other movements that day but making you faster and better for the future. Or using one less band on the pullups today to help me progress to no bands in the future. Most of us do this type of progression for some things but not with our true Goats. What if I told you that you will do a muscle-up one year from now, but you will have to make some small sacrifices during your warmup and wod a few times a week? I think it's worth it!
Train your weaknesses every single day because he/she who has the least amount of holes in their fitness is the fittest.