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180928

CrossFit McComb - CrossFitLine Drills (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsMetcon (Time)Festivus Team Oct 2018 - WOD 1 6-Minute Running Clock Part 1: 6 Rounds Total (not 6 rounds per athlete) - 10 Shoulders-To-Overhead (S2OH) - 10 Hanging Knees to chest/knee...

CrossFit McComb – CrossFit

Line Drills (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Metcon (Time)

Festivus Team Oct 2018 – WOD 1

6-Minute Running Clock

Part 1: 6 Rounds Total (not 6 rounds per athlete)

– 10 Shoulders-To-Overhead (S2OH)

– 10 Hanging Knees to chest/knee raises

The WOD will begin with the bar preloaded. On 3-2-1-Go! one athlete will complete a round of 10 S2OH and 10 Knees to chest/knee raises. Athletes will alternate doing complete rounds. When an athlete finishes a round they must tag their partner in for them to begin. One partner works at a time.

It’s not 6 rounds each. It’s 6 rounds total (60 total S2OH and 60 total knee movements)

Part 2: AMRAP Front Squats

After Part 1 is complete athletes will take turns as they choose to acquire maximum front squats in the remaining time. One athlete works at a time. Athletes can switch anytime they want. Athletes must tag their partner in for them to begin. Due to possible time limitations both athletes do NOT have to front squat.

2 scores

Score 1: Time to Complete

Score 2: Combined Total Front Squat Reps

Metcon (AMRAP – Reps)

Score 2: Combined Total Front Squat Reps

Metcon (AMRAP – Reps)

Festivus Team OCt 2018 – Floater WOD

With a 4-minute running clock …

– 600 Meter Row

AMRAP Triplet

– 15 Air Squats

– 10 Sit-Ups

– 5 Hand-Release Push-Ups

In 4 minutes teams must complete 600 meters on the rower and as many reps as possible of 15 air squats, 10 sit-ups, 5 hand-release push-ups.

One athlete may row while the other does the AMRAP. Athletes may switch as they like. Only one athlete may perform an AMRAP movement at a time. Athletes choose how to split the work up. Tag hands for any switching of movements.

When tagging in for the AMRAP – The partner tagging in may do so at any point of the AMRAP. The partner working doesn’t have to complete a round first. Example: Partner 1 is working and is 11 reps into their 15 reps of Air Squats. Partner 2 tags in. Partner 2 will finish reps 12, 13, 14 and 15 of the Air Squats and continue on to Sit-Ups.

Score 5: Reps of Triplet

(Deduct 1 rep for every incomplete meter rowed under 600.)

180927

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upMetcon (No Measure)Every minute, on the minute, for 6 minutes (2 sets) of: Station 1 –5 pull ups (negatives) Station 2 – 1-2 rope climbs (clamp) Station 3 –5 Ring dips (banded)see videos here: https://www.crossfitinvictus.com/wod/september-12-2018-performance/Metcon (AMRAP - Reps)Five sets for max reps, each against a 3-minute running clock: Row 500 Meters Strict Handstand Push-Ups x...

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Metcon (No Measure)

Every minute, on the minute, for 6 minutes (2 sets) of:

Station 1 –5 pull ups (negatives)

Station 2 – 1-2 rope climbs (clamp)

Station 3 –5 Ring dips (banded)
see videos here:

https://www.crossfitinvictus.com/wod/september-12-2018-performance/

Metcon (AMRAP – Reps)

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.
Intervals with a push/pull pattern. You should have about 45 seconds to 1 minute to get HSPU reps in. If the 500m rows are going to take you longer than 2:20, please modify the distance.

Now, for strict HSPU, I don’t want you staring at the wall because you can only get 1 rep at a time. Find a modification that is going to allow at least for sets of 3-5 reps with little rest needed between efforts. NO kipping!

If you need to, consider modifying to pike HSPU off of a box with knees on the box for less difficulty up to toes on the box for a harder variation. You’re also welcome to do the seated DB press instead.

Everyone get at least 10-15 reps each round.

180926

CrossFit McComb - CrossFitLine Drills (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsFront Squat (max@80% of 1RM)1 min child's pose on a box 1 min wrist stretch 1 min squat hold 5@65% of 1RM 5@75% of 1RM max@80% of 1RMDouble Under Warm-up (No...

CrossFit McComb – CrossFit

Line Drills (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Front Squat (max@80% of 1RM)

1 min child’s pose on a box

1 min wrist stretch

1 min squat hold

5@65% of 1RM

5@75% of 1RM

max@80% of 1RM

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Burpee Movement Prep (No Measure)

3 push ups

3 bottom positions

3 frog jumps

3 burpees
then

3 step ups each leg

3 box jumps

3 burpee box jumps

Metcon (Time)

Three rounds for time of:

60 Double-Unders

15 Thrusters (95/65 lbs)

10 Burpee Box Jump-Overs (24″/20″)

180925

CrossFit McComb - CrossFit30 sec with row (No Measure):30 Seconds Easy Row Active Spidermans Moderate Row Active Samson + Air Squats Faster Row Push-up to Down DogBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsMetcon (Time)For time: 40 Cal Row 30 Toes to Bar 20 Snatches (rx+ 135/95#; Rx: 96/65#)Metcon (No Measure)Accessory Work

CrossFit McComb – CrossFit

30 sec with row (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson + Air Squats

Faster Row

Push-up to Down Dog

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Metcon (Time)

For time:

40 Cal Row

30 Toes to Bar

20 Snatches (rx+ 135/95#; Rx: 96/65#)

Metcon (No Measure)

Accessory Work

190924

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsPush Press (max@80% of 1RM)1 min front rack stretch 1 min wrist stretch 5@65% of 1RM 5@75% of 1RM max@80% of 1RMMetcon (Time)Three rounds for time of: 400 Meter Run 30 Push-Ups...

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Push Press (max@80% of 1RM)

1 min front rack stretch

1 min wrist stretch

5@65% of 1RM

5@75% of 1RM

max@80% of 1RM

Metcon (Time)

Three rounds for time of:

400 Meter Run

30 Push-Ups

20 Wall Ball Shots (20/14#) (rx:30/20#)

10 Pull-Ups (rx+: strict pull ups)
invictus 9/13/18

180921

CrossFit McComb - CrossFithttps://festivusgames.com/wods/Line Drills (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsMetcon (AMRAP - Reps)Festivus Team Oct 2018 - WOD 2 Part 1: 2-Minute AMRAP - 3 power cleans (95/65/75/55) - 3 box overs (20" all) 1 Minute Rest/Load Adjustment Part 2:...

CrossFit McComb – CrossFit

https://festivusgames.com/wods/

Line Drills (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Metcon (AMRAP – Reps)

Festivus Team Oct 2018 – WOD 2

Part 1: 2-Minute AMRAP

– 3 power cleans (95/65/75/55)

– 3 box overs (20″ all)

1 Minute Rest/Load Adjustment

Part 2: 2-Minute AMRAP

– 2 power cleans (135/95/105/65)

– 2 box overs (20″ all)

1 Minute Rest/Load Adjustment

Part 3: 2-Minute AMRAP

– 1 power clean (155/105/115/85)

– 1 box over (20″ all)

This WOD has three parts. Each part is 2 active minutes of power cleans and box overs separated by 1 minute of rest (which athletes should use to promptly adjust the load for the next part). The goal is to acquire maximum reps of power cleans and box overs in each part. One athlete works at a time. Athletes can switch anytime they want. One athlete may do all the cleans. One may do all the box overs. How the work gets done is totally up to the athletes.

Score: Total Reps Completed

Metcon (Time)

Festivus Team Oct 2018 – WOD 3

In 10 minutes…

– 20 Synchro Plank Claps

– 40 KB Swings – American (53/35/44/26)

– 80 Wall Balls (20/14/14/10) (Men 10’ / Women 9’)

– 40 KB Swings – American (53/35/44/26)

– 20 Synchro Burpees

On 3-2-1-Go! partners will begin, together, facing each other in a low plank. As a chipper WOD athletes will complete all reps of each movement before advancing to the next. The synchro movements must be done together according to the standards. Otherwise, for the other movements, one athlete works at a time, they can switch anytime they want and athletes decide who does what. It doesn’t matter as long as the work gets done. Other than synchro movements, athletes must tag hands for any switching of movements.

score: time

180920

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upChelsea (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsIf you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

180919

CrossFit McComb - CrossFitinvictus performance 8/29/18CFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsPush Press (3x5@75% of 1RM)1 min childs pose on a box 1 min wrist stretch use 2 sets of 5 to warm up to 75% then 3x5@75% if you don't...

CrossFit McComb – CrossFit

invictus performance 8/29/18

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Push Press (3×5@75% of 1RM)

1 min childs pose on a box

1 min wrist stretch

use 2 sets of 5 to warm up to 75% then

3×5@75%

if you don’t have a 1RM push press, use your split jerk 1RM

make sure the bar is resting on your body – dip and drive, using the drive to use your body to throw the bar upwards to initiate the upward movement – not your arms. Also – do NOT lean forward in the dip!

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

300/250 Meter Row

20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)

20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)

180918

CrossFit McComb - CrossFitLine Drills (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceDouble Under Warm-up (No Measure)Double Under Movement Prep 15 Single Unders 15 High Single Unders 15 Double Taps 15 Double UndersBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsMetcon (Time)Three rounds for time of: 15 Deadlifts (225/155 lbs) 50...

CrossFit McComb – CrossFit

Line Drills (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Metcon (Time)

Three rounds for time of:

15 Deadlifts (225/155 lbs)

50 Double-Unders

Metcon (No Measure)

Rest until relatively recovered, and then…

Two sets of:

Single-Leg Deadlift x 6-8 reps each leg @ 4011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

180917

CrossFit McComb - CrossFitWarm-up (No Measure)spike ball (5 min) one group play - other group do CFMC warmup and then swapCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsFront Squat (3x5@75%)1 min front rack stretch 1 min wrist stretch 1 min squat hold...

CrossFit McComb – CrossFit

Warm-up (No Measure)

spike ball (5 min)

one group play – other group do CFMC warmup and then swap

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Front Squat (3×5@75%)

1 min front rack stretch

1 min wrist stretch

1 min squat hold

use 2 sets of 5 to warm up to 75% then

3×5@75%

focus on keeping the elbows high

kb movement prep (No Measure)

with lighter kb

5 kb deadlifts

5 russians kb swings

5 american kb swings

with metcon weight

3 russian kb swings

3 american kb swings

Lucky Sevens (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps (24″/20″)

7 Burpees

7 Kettlebell Swings (53/35#)

Metcon (No Measure)

Accessory work

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)