Choose a session time:

7:30am Girls Only $100.00 USD 9:00am All Athletes $100.00 USD 2:00pm Power Athletes $100.00 USD

Shoulder Press Biathlon

From CrossFit New England:

25 Shoulder Presses (95/65#)
25 Shoulder Presses (65/45#)
25 Shoulder Presses (45/35#)
Every time you break, run 200m penalty.
(If it's raining, we're rowing)

These are strict presses. Shoulder to overhead with no dip or drive.

Quick/Dirty

9-6-3 reps for time:

Hang squat cleans 185/115#

Muscle-ups

Cinco de Mayo WOD and Party!

Tuesday, 5 May 2015
at 5:15pm
at CrossFit Pampa
2 Heats: First heat at 5:30, 2nd heat at 6:00
Festivities to follow
This will take place instead of the Fight-Con and 6:00 classes!

Register Here if you want to submit a score, get a T-Shirt, and make it all official.

OR

Just come do the  WOD with us, go hard, have fun, and then stay for the party.

Filthy Fifty

Cinco de Beastmode WOD tomorrow night! 5:30p and 6:00p

Filthy Fifty (Time)

For Time: 
50 Box jumps, 24"/ 20"
50 Jumping pull-ups 
50 Kettlebell swings, 1 pood 
50 steps Walking Lunge 
50 Knees to elbows 
50 Push press, 45#/35#
50 Back extensions  
50 Wall ball shots, 20#/14#
50 Burpees
50 Double unders

Triple Doubles

"When you fight a bear, you don't stop when you're done, you stop when the bear's done."

Metcon (4 Rounds for reps)

For max reps:
3 minutes Hang Squat Clean 95/65#
2 minutes REST
3 minutes Muscle-ups (3PU's/3Dips)
2 minutes REST
3 minutes Wall Ball Shots
2 minutes REST
3 minutes Bar-Facing Burpees

Masters Qual pt. 2

Find your 1RM Snatch

then...

21-15-9 of:
Deadlifts 225/135#
Box Jumps 24/20"
Handstand Push-ups

Tabata This!

Tabata This! (5 Rounds for reps)

Tabata Row 
Rest 1 minute 
Tabata Squat 
Rest 1 minute 
Tabata Pull-up 
Rest 1 minute 
Tabata Push-up 
Rest 1 minute 
Tabata Sit-up   

Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is "calories".  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Deadlifts and Junk

In 12 minutes, find your 5RM deadlift.

12 minute AMRAP
In teams of 2:
A: Top of deadlift hold 225/135#
B: Max rep double-unders

Partner A does a deadlift and holds in extension while Partner B does as many DU's as possible. Once A drops the bar, partners switch. Score = total DU's combined

REST

"Cash-out" Toes-to-Bar (:30s on / :30s off) x 3 rounds

"Jackie"

Benchmark Monday!

For time:
1000m Row
50 Thrusters 45/35#
30 Pull-ups

D&D

15 minute AMRAP:
10 Power Cleans 135/95#
25 Push-ups


Cash-out: For quality: 3 sets of GHD sit-ups. Pick your reps according to your personal GHD sit-up experience level.

CrossFit.com 150409

If it's raining, we are still training!

Skill / Strength: Snatch Balance (EMOM 3: Snatch Balance x 3)

Metcon

For time:
20 Burpees
20 Hang Squat Snatches 135/95#
20 Bar Muscle-ups
20 Hang Squat Snatches 135/95#
20 Burpees

.com 141105

Max Double-Unders (AMRAP - Reps)

Max set of Unbroken Double-Unders

Metcon (Time)

Record your fastest 500m row PACE.

Metcon (Time)

On the C2 Rower:
Pull a sub-1:25 / 500m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30 / 500m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35 / 500m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30 / 500m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25 / 500m pace for as long as possible

"Fran"

Happy Fran Day!

21-15-9 reps each of:
Thrusters 95/65#
Pull-ups

Gambler

"Buy-in": 200 Double-unders

followed by...

4 rounds:

5 Handstand Push-ups

10 Ring Dips

15 Burpees

A Partner Sprint

For Time:

40 Calorie Row
20 Deadlifts 225/135#
20 Squat Cleans 135/95#
20 Box Jumps 30/24"
20 Kettlebell Swings 70/53#
20 Muscle-Ups

Partner A does 20 calories, Partner B finishes the 20 calories. Partner A does 10 DL's, Partner B finishes the DL's. etc. etc.

Snatch + GOATS

Artie post-Cindy

3 position snatch complex: 

High hang / mid thigh / floor

3@60% 2@70% 1@75%

Catching all in the squat. Working speed under the bar. 

EMOM 20:

Odd minutes: Goat 1

Even minutes: Goat 2

Cindy or Mary

Benchmark Monday! Go hard

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups 
10 Push-ups
15 Squats

OR

Mary (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 
5 Handstand Push-ups 
10 Pistols (5-L / 5-R) 
15 Pull-ups

endure with a Partner

6am and 8:30am classes only today.

In teams of 2 for time:
Both partners do each station.
A: 600m run
B: Deadlifts 225/135#

A: 600m Run
B: Push-ups

A: 600m Run
B: Deadlifts 225/135#

A: 600m Run
B: Sit-ups

Each rep counts as 1 second. Subtract total reps from total time for score.
Example: It took 20 minutes. We did 120 reps. Our score is 18 minutes.

An Oly Meet

Find your 1 Rep Max in 3 attempts for:

Snatch

Clean & Jerk

We will run each class like an olympic lifting meet. We will warm up both lifts really well then you will choose an opening weight to attempt. The weights can only be increased so no lowering the weight if it gets hard. Have fun with it! There is no pressure.

REST DAY!

Get out of the gym!

Up the River Down the River

You are what you consistently do.

5 Rounds
Every 4 minutes complete for time:
5 Over-the-bar Burpees
5 Push Press 95/65#
5 Box Jump Up-and-Overs
5 Chest-to-bar Pull-ups
5 Box Jump Up-and-Overs
5 Push Press 95/65#
5 Over-the-bar Burpees

Add your 5 interval times together for score. If you don't finish in 4 minutes add a second for each rep shy of completion.

Benchmark Monday - "Diane" (or 15.5)

21-15-9 reps for time of:
Deadlift 225/135#
Handstand Pushups


If you would like to do or re-do 15.5 today you may.
Get your scores in today!

Open Gym

Today 10a-12p

Ab Ripper

12 minute AMRAP:
12 Double-unders
12 Toes-to-bar
12 Double-unders
36 Sit-ups

Pilgrim

EMOM for ? minutes:
Odd minutes: Row 15/10 Calories
Even minutes: 1 Hang Power Snatch. Add 2 reps every round.

Multiply snatch reps x weight used for score.

Row: Guys 15 cals / Girls 10 cals.
Snatch reps: 1,3,5,7,9 etc. until you cannot finish your reps within the minute.

Eggshells

3 rounds for time:
600m Run
15 Front Squats 135/95#
30 Pull-ups

25 minute time cap

Open 15.4

8 minute AMRAP of:
3 Handstand Push-ups
3 Cleans
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
etc. etc.

U-Haul

Warmup: Shoulder press / Push press / Push jerk practice + Overhead Mobility with bands

WOD:

10 Rounds for time:
200m Row
Fireman Carry 100ft. (heavy)

Rest Day

Saturday, April 25th 

A competition for everyone who loves CrossFit.

Patty

Come tonight for a special St. Patty's Day WOD at 6pm and then stay for eats and drinks.

Clean (In 10 minutes, work up to a heavy single.)

Metcon (Time)

For time:
50 Calorie Row
40 Box Jumps 24/20"
30 Power Cleans 115/75#
20 Push Press 115/75#
10 Lateral Burpees over the bar.

15.3

14 minute AMRAP:
7 Muscle-ups
50 Wall Ball shots
100 Double Unders

Team WOD

15 minute AMRAP in teams of 2:
Partner A: 20 calorie row

Partner B: 5 Wall ball shots , 30ft. Overhead walking lunge, 5 Burpee toes-to-bar

Pig Squats + Baseline Test

Front Squat 11-10-9-8-7-6-5-4-3-2-1
Start the set of 11 with an empty bar. Increase equal amounts every set. Record your heavy single.

Baseline Test:
For time:
60 Double-Unders
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups

15.2 and 14.2

0:00 - 3:00 10 Overhead Squats 95/65#

                  10 Chest-to-bar Pull-ups

                  2 rounds

3:00 - 6:00 12 Overhead Squats 

                  12 Chest-to-bar Pull-ups

                  2 rounds

Increase 2 reps each movement every 3 minutes

FREE Workouts this Saturday!

10am - 11am Free Community Workout.
All you have to do is show up! You will be taken through a warm-up that fits your individual fitness level. Then, we will explain the workout, practice the movements, and then 3..2..1..GO! The goal is to have fun, work hard, and get fit. This class is for everyone and anyone, no matter what your fitness level is.



11am - 12pm CrossFit Football
The program explained by the creator John Welbourn:



How do we know if it works? READ HERE

Turn Up

For Time:

1000m / 750m Row
30 Handstand Push-ups
1000m / 750m Row

(Guys 1000m / Girls 750m C2 Row)

Every so often we will cut back the girls row volume in a workout for only one reason: To keep the times somewhat close for the entire workout. The rower is a power measuring machine and with most guys height and weight advantage it CAN BE easier to produce more power, easier. Don't take this wrong, we have a lot of girls who can out-row lots of dudes, but for the masses this scaling works well.

Chipper Tech

Greatest finish to a soccer game ever!

 Gym Talk: Open 15.2 Watch Party tonight at 7pm.

1 minute AMRAP:
Hang Power Cleans

Choose your weight: 185, 155, 135, 115, 95, or 75#
REST 3 minutes

1 minute AMRAP:
Wall Ball Shots

Guys: 10' and 20#
Girls: 9' and 14#
REST 3 minutes

5 minute AMRAP of:
12 Hang Power Cleans 135 / 85#
12 Burpees
12 Overhead Squats 135 / 85#
12 Muscle-ups

REST DAY

Congrats to our very own Breck Hoggatt and Ben Gibson for getting CrossFit Football certified. Look for CF Football classes to start popping up real soon. The first CF Football class is this Saturday from 11a - 12p.
Breck was REALLY sleepy!

"Hartin 60"

Happy Birthday John!

4 Rounds for time of:
10 Back Squats 135 / 95#
10 Pull-ups


RX+ do Chest-to-bar Pull-ups

Go fast and go hard. John will!

Open WOD 15.1

Get your scores BEFORE 7pm SHARP.

0:00-9:00 AMRAP of:
15 Toes-to-bar
10 Deadlifts 115 / 75#
5 Snatches 115 / 75#

9:00-15:00
Establish a 1RM Clean & Jerk

Slayer

For time:
2K Row
30 med ball cleans 20/14#
30 hand-release push-ups
300 ft. farmers carry (heavy)

Record time and farmers carry weight to comments.

Levitt

Strength / Skill: EMOM: Shoulder Press 6 sets of 3

WOD
For max reps:
1 minute of Burpees
2 minutes of Toes-to-Bar
3 minutes of jumping split lunges L+R = 1
4 minutes of Push Press 95/65#

REST DAY

Katniss

Skill/Strength: 5 minute EMOM of 3 position snatches, high hang, below the knee, and touch and go off the floor. Follow with 3 attempts for max weight 3RM touch and go power snatch.

For time: 20 power snatches 75/45#

1 minute REST

40 power snatches 75/45#

Rest 5 minutes

#TDCChallenge

2 minute row for max calories

Dubner

A Partner WOD

15 minute AMRAP of:
A) 30 Kettlebell Swings
B) 90 Double-under

A) 30 Air Squats
B) 30 Goblet Squats

A) 30 Pull-ups
B) Bar Hang (Simultaneous)

Rules: You and your partner may switch back and forth until all of the reps are completed in both stations before moving to the next pair of movements. One person does Pull-ups while the other hangs.

Repeats

8 Rounds each for time of:
200m Sprints

Approx. 2 minutes REST between each.

The goal here is to first of all run fast and second of all to keep your times consistent across the rounds. If the 2 minutes is not enough rest time and your 200m split time suffers, simply finish your rounds on the C2 Rower. This will prevent potential injuries while still getting some sprint and "engine" work in.

Tres Sprints

Sign up for The Open!

For Time:

40 Calorie Row
40 Wall Ball Shots

REST 5 minutes

30 Power Cleans 115/65#
30 OTB Burpees

REST 5 minutes

20 Rope Ascents 15ft.

Record TOTAL time including your 5 minute rest periods.

REST DAY!

Echo Bravo

Strength / Skill: 3 rounds of max effort hanging L-sits. 

WOD

15 minute AMRAP:

3 Handstand Push-ups

6 Burpees

12 Deadlifts 225/135#

24 Double-unders

"Nasty Girls"

3 Rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans 135/95#

We just did hang power cleans on Friday and now we are doing them again today? Yes, and that's okay. Sometimes constantly varied means hitting a movement or muscle group that you just hit.

EMOMs

EMOM 25:

1st minute: 3 Hang Power Cleans 185/125#
2nd minute: 10 Burpees
3rd minute: 3 Hang Squat Cleans 185/125#
4th minute: 10 - ten meter shuttle runs
5th minute: 3 Bar muscle-ups OR 6 pull-ups

Repeat 5 times. Scale as necessary and record weights used.

Hoppy

4 Rounds for time:
21 Box Jumps 24/20"
14 Thrusters 95/65#
7 Handstand Push-ups
1 Rope Climb 15ft.

Developing a Complex

In 8 minutes
Find a 1RM for the complex:
Push Press + Push Jerk + Split Jerk

In 8 minutes
Find a Front Squat 3RM

8 minute AMRAP with a partner of:
30 Wall Ball Shots / 30 Burpees
30 KB Swings / 30 HR Push-ups

"Nicole"

20 minute AMRAP of:
400m Run
Max rep pull-ups

Open Gym

From 10a-12p

CrossFit.com Mainsite 150205

4 Rounds for time of:
2 minutes of Double-Unders
2 minutes of Burpees

600m Run "Cash-out" immediately following the AMRAP.

Smiley

Strength / Skill: EMOM 8: 2 reps of Clean & Jerk @ 70% of your 1RM

WOD
12 minute AMRAP:
50 Calorie Row "buy-in"
then rounds of:
15 Wall Ball Shots
10 Toes-to-bar
5 Clean & Jerks 155/105#

REST DAY

Gym Talk

Friday, 6 Feb: Friday Night Lights! A class for competitors. 6-7pm

Saturday, 7 Feb: Open Gym 10-12am

Super Bowl Bubble

Strength: Weighted Pull-ups 3-3-3-3-3
If you are doing banded pull-ups, try for the least amount of bands for a set of 3.

WOD
4 Rounds for time of:
Seahawks final score = 24 reps of Power Cleans @95/65#
Patriots final score = 28 reps of Shoulder-to-Overhead @95/65#
15 Calorie Row

Wild Bill

Strength / Skill: 1RM of the complex Power Clean + Hang Power Clean + Hang Squat Clean

WOD
For time:
Guys: 750m Row Girls: 600m Row
How many seconds did it take you?

1/3 reps Pull-ups
1/3 reps Toes-to-bar
1/3 reps Ring dips

Triple

Burgener Warmup

(0:00 - 10:00)   Find a 1RM Overhead Squat

(10:00 - 20:00) 4 Rounds for time of: 10 Hang Power Snatches 95/65#

                                                          30 Double-Unders

(20:00 - 25:00) 5 minute AMRAP of: Candlesticks

REST DAY

Spectaculars

Strength: Deadlift 2 reps EMOM for 6 minutes. Same weight across all sets.

WOD
4 Rounds for time of:
600m Run
20 Kettlebell Swings 1.5/1 pood
40 ft. Bear Crawl

RX+ = 2/1.5 pood swings and 20 ft. Handstand Walk

Trip

Skill: EMOM 10 minutes of 3-5 kipping pull-ups. Banded, chin over bar, chest to bar, butterfly, or butterfly chest to bar. Choose the skill you need to practice and work on it here. 

WOD

14 minute AMRAP:

5 pull-ups

10 thrusters 95/65#

15 box jumps 24/20"

Endure

For max reps:
Row 1 minute (calories)
Power Cleans 1 minute 135/85#

REST 1 minute

Row 2 minutes
Power Cleans 2 minutes

REST 1 minute

Row 3 minutes
Power Cleans 3 minutes

A Partner WOD

Strength: Shoulder Press 5-5-3-3-1-1

In teams of 2 complete 500 Double Unders.
One teammate completes as many double unders as they can. After a miss, complete 5 toes-to-bar while the other teammate completes max rep double unders. Continue until your team has 500 double unders.

Rest Day

Stag

http://www.tabatatimes.com/why-we-snatch/

Skill / Strength:

Snatch 5-5-3-3-1-1-1 

Work up to a heavy single. Power or squat snatch. 

WOD

10 rounds for time of:

14 Dumbbell push press (pick your weight)

6 Pull-ups (RX+ is 3 MU's)

10 Calorie row

Record your dumbbell weight and time. 

Jimmy needs to Oly lift. 

Deja vous

200m run

30 wall ball shots

20 power cleans 135/95#

10 over-the-bar burpees

5 bar muscle-ups

2 min. AMRAP

2 min. REST

4 min. AMRAP

2 min. REST

8 min. AMRAP

Start back at the beginning of the round for each AMRAP. Score = total reps. 

Colleen at Disney World representing CFP. 

"Keely"

For time:

150 Burpees

Scale as necessary.

Rest Day

Press Ladder

2 rounds for time:
20 Box jumps 24/20"
20 Shoulder press 95/55#
20 Box jumps
20 Push press 115/75#
20 Box jumps
20 Push jerks 135/95#

Golden

Congratulations to Paul for getting his first ring muscle-up this AM!

Skill: 10 minutes of muscle-up progressions and practice. 

20 minute AMRAP:

10 pull-ups 

10 kettlebell swings 1.5/1pood

10 wall ball shots

1 minute REST 

.com Mashup

Inspired by the Crossfit.com wod

Strength / Skill: Zots Press 5-5-3-3-1-1-1

WOD:
20 minute AMRAP:
15 Box jumps 24/20#
9 Dumbbell thrusters (pick your weight)
1 rope climb 15'

"Tabata Something Else"

Max rep Double Unders. Get a new PR today!

REST

Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Air Squats

There is no rest between exercises.
Score is total reps.

Tabata = (:20 seconds on / :10 seconds off) x 8 rounds
These are all-out :20 second efforts followed by :10 seconds of complete rest repeated 8 times for each movement.

"Fore!"

Strength / Skill: Split Jerk 5-4-3-2-1
Work up to a heavy single.

WOD:
In front of a clock set for 12 minutes:
4 minutes of clean and jerks 135/95#
4 minutes of rowing
4 minutes of burpees

Score = Total reps

*The goal for this workout is to get the maximum number of reps in each 4 minute section. Try not to "game" this one by going easy on one movement to get more "easier" reps on another movement. Just go hard on each section and let your score play out. As always, scale accordingly.

CrossFit Games Open 11.4

Strength / Skill: Overhead Squat 5-5-5-3-3 Try to set a new 3RM

CrossFit Games Open 11.4
10 minute AMRAP - rounds and reps of:
60 Bar-Facing Burpees
30 Overhead Squats 120/90#
10 Muscle-Ups