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+)