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.