Month: November 2018

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 DistanceMetcon (AMRAP - Reps)2 person teams: 2 scores 1. all reps combined 2. Time 3 Rounds: Station 1 – wall balls Station 2 – kb swings Station 3 – box jumps Station 4 – burpees Partner A completes AMRAP at Station 1 while Partner B runs 10 shuttle sprints. Then Partner B completes AMRAP...

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

Metcon (AMRAP – Reps)

2 person teams:

2 scores

1. all reps combined

2. Time

3 Rounds:

Station 1 – wall balls

Station 2 – kb swings

Station 3 – box jumps

Station 4 – burpees

Partner A completes AMRAP at Station 1 while Partner B runs 10 shuttle sprints. Then Partner B completes AMRAP at Station 1 while Partner A runs 10 shuttle sprints.

Metcon (Time)

time for metcon

CrossFit McComb - CrossFit:30 Seconds (No Measure):30 Seconds Active Spidermans Ankle Stretch Active Samson Push-up to Down Dog Air Squats Wide Stance Side LungeBarbell 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)5 rounds for time of: 15 deadlift (135/95#) 400m run 15 ghd sit ups

CrossFit McComb – CrossFit

:30 Seconds (No Measure)

:30 Seconds

Active Spidermans

Ankle Stretch

Active Samson

Push-up to Down Dog

Air Squats

Wide Stance Side Lunge

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)

5 rounds for time of:

15 deadlift (135/95#)

400m run

15 ghd sit ups

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 deadliftsFront Squat (record set 7)*Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85%...

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

Front Squat (record set 7)

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets.

https://www.crossfitinvictus.com/wod/november-21-2018-performance/

Metcon (Time)

For time:

30 Dumbbell Thrusters (50/35 lb DBs)

30 Alternating Reverse Lunges with DB Farmer’s Carry

20 Dumbbell Thrusters

20 Alternating Reverse Lunges with DB Farmer’s Carry

10 Dumbbell Thrusters

10 Alternating Reverse Lunges with DB Farmer’s Carry

CrossFit McComb - CrossFitWarm-up (No Measure)3 rounds :20 plank hold + 20 shoulder taps AFAP 20 toe walk steps + 20 lateral hops :20 bar hang + 5 hanging knee raises 5 pushupshttps://www.crossfitinvictus.com/wod/november-20-2018-performance/Metcon (AMRAP - Reps)3 sets for max reps of: 45 seconds of Concept 2 Row for Calories ***Rest 45 seconds 45 seconds of Strict Handstand Push-Ups ***Rest 45 seconds 45 seconds of Double-Unders ***Rest 45 seconds 45 seconds of Strict Supinated-Grip Pull-Ups (palms face away) Rest 45 seconds rx+: as written rx: kipping hspuMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10...

CrossFit McComb – CrossFit

Warm-up (No Measure)

3 rounds

:20 plank hold + 20 shoulder taps AFAP

20 toe walk steps + 20 lateral hops

:20 bar hang + 5 hanging knee raises

5 pushups
https://www.crossfitinvictus.com/wod/november-20-2018-performance/

Metcon (AMRAP – Reps)

3 sets for max reps of:

45 seconds of Concept 2 Row for Calories

***Rest 45 seconds

45 seconds of Strict Handstand Push-Ups

***Rest 45 seconds

45 seconds of Double-Unders

***Rest 45 seconds

45 seconds of Strict Supinated-Grip Pull-Ups (palms face away)

Rest 45 seconds

rx+: as written

rx: kipping hspu

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (135/95 lbs)

10 Burpees Over the Barbell

10 Toes to Bar

CrossFit McComb - CrossFitOHS Warm up (No Measure)Warmup: Run 200m + Walk 100m with a med ball overhead x 2 10 PVC pass thrus + 5/5 PVC around the worlds + 5/5 single leg RDL with PVC on top of foot + 10/10 leg swings holding PVC in opposite hand + 10 PVC pass thru's in the bottom of the squatBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch...

CrossFit McComb – CrossFit

OHS Warm up (No Measure)

Warmup:

Run 200m + Walk 100m with a med ball overhead x 2

10 PVC pass thrus + 5/5 PVC around the worlds + 5/5 single leg RDL with PVC on top of foot + 10/10 leg swings holding PVC in opposite hand + 10 PVC pass thru’s in the bottom of the squat

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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (10 Rounds for weight)

Every 2 minutes, for 20 minutes (10 sets):

Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats (135/95 lbs)
Pick a weight that is challenging, heavier than you do for Nancy, but not something where you’ll need 3-4 sets to complete. Maybe two sets.

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 upDeck of Cards (Time)Divide into 2 Teams Complete the Deck For Time Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts = Push-Ups Diamonds = Sit-Ups Clubs = Air Squats Spades = Jumping Jacks Jokers =...

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

Deck of Cards (Time)

Divide into 2 Teams

Complete the Deck For Time

Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:

Hearts = Push-Ups

Diamonds = Sit-Ups

Clubs = Air Squats

Spades = Jumping Jacks

Jokers = 200m run

Card value determines the number of reps (face cards = 10, Aces = 11).

CrossFit McComb - CrossFit12 Days of Thankfulness (Time)1 burpee 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11 Ring Dips 12 Man-Makers (55/35 lb DBs) Well, it’s not quite Christmas yet, but it might be time for a new monthly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll...

CrossFit McComb – CrossFit

12 Days of Thankfulness (Time)

1 burpee

2 Muscle-Ups

3 Dumbbell Thrusters (55/35 lbs)

4 Box Jumps (24″/20″)

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but it might be time for a new monthly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – burpee

2 – 2 Muscle-Ups, 1 burpee

3 – 3 DB Thrusters, 2 Muscle-Ups, 1 burpee

4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 1 burpee

. . . and so on.

CrossFit McComb - CrossFitThanksgiving with the Girls (Time)For Time Angie's House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen's House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups Fran's House 15 Thrusters (95/65 lb) Nancy's House 400 meter Run 15 Overhead Squats (95/65 lb) Grace/Isabel's House 20 Ground-To-Overheads (95/65 lb) Kelly's House 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Balls (20/14 lb) With a running clock complete all five named parts of the workout, with no rest in between.

CrossFit McComb – CrossFit

Thanksgiving with the Girls (Time)

For Time

Angie’s House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

Helen’s House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

Fran’s House

15 Thrusters (95/65 lb)

Nancy’s House

400 meter Run

15 Overhead Squats (95/65 lb)

Grace/Isabel’s House

20 Ground-To-Overheads (95/65 lb)

Kelly’s House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

With a running clock complete all five named parts of the workout, with no rest in between.

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 deadliftsBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch...

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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Jorge (Time)

For time:

30 GHD sit-ups

15 Squat cleans, 155#

24 GHD sit-ups

12 Squat cleans, 155#

18 GHD sit-ups

9 Squat cleans, 155#

12 GHD sit-ups

6 Squat cleans, 155#

6 GHD sit-ups

3 Squat cleans, 155#
In honor of U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, died on February 28, 2012
To learn more about Jorge click here
happy birthday jorge torres!

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 (Time)partner wod Teams of 2: 5 Rounds for time: 5 Partner Deadlift (Rx: 365/310# S: 310/265#) 20 synchro Bar-facing Burpees 30 synchro Situps synchro bar facing burpees: * both partners' chests must be on the ground at the same time * both partners must go over the bar at the same time synchro sit...

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 (Time)

partner wod

Teams of 2:

5 Rounds for time:

5 Partner Deadlift (Rx: 365/310# S: 310/265#)

20 synchro Bar-facing Burpees

30 synchro Situps

synchro bar facing burpees: * both partners’ chests must be on the ground at the same time

* both partners must go over the bar at the same time

synchro sit ups:

* both partners’ shoulders must be on the ground at the same time

* both partners must touch their shoes at the same time

Both partners working at the same time on all movements. At 3, 2, 1, go… partners complete 5 partner deadlifts, then continue to burpees. Both partners working at the same time on burpees on either side of barbell (L/R offset), then advancing to the situps.