CrossFit McComb – CrossFit


Line Drills (No Measure)


Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


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