Month: April 2019

CrossFit McComb - CrossFit"Waterlogged" (Time)1,000 Meter Row Directly Into… 30 Dumbbell Snatches (50/35) 15 Burpee Box Jumps (24"/20") 20 Dumbbell Snatches (50/35) 10 Burpee Box Jumps (24"/20") 10 Dumbbell Snatches (50/35) 5 Burpee Box Jumps (24/20") GENERAL Looking for a 12-15 minute grinder workout today ROW The row is a buy-in and only happens once BURPEE BOX JUMPS These are box jumps (not overs), so standard is full extension on the box DUMBBELL SNATCHES These are alternating reps Choose a weight that you could get the 30 reps unbroken if you needed to

CrossFit McComb – CrossFit

“Waterlogged” (Time)

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)

15 Burpee Box Jumps (24″/20″)

20 Dumbbell Snatches (50/35)

10 Burpee Box Jumps (24″/20″)

10 Dumbbell Snatches (50/35)

5 Burpee Box Jumps (24/20″)

GENERAL

Looking for a 12-15 minute grinder workout today

ROW

The row is a buy-in and only happens once

BURPEE BOX JUMPS

These are box jumps (not overs), so standard is full extension on the box

DUMBBELL SNATCHES

These are alternating reps

Choose a weight that you could get the 30 reps unbroken if you needed to

CrossFit McComb - CrossFitFront Squat (1x1)15 minutes to build to a heavy single out of the rack Start with lighter weights and more reps early on Take longer rest and completed singles as the weight get heavierFront Runner (Time)For Time: 200 Meter Run, 2 Front Squats 200 Meter Run, 4 Front Squats 200 Meter Run, 6 Front Squats 200 Meter Run, 8 Front Squats 200 Meter Run, 10 Front Squats Barbell: 165/110

CrossFit McComb – CrossFit

Front Squat (1×1)

15 minutes to build to a heavy single out of the rack

Start with lighter weights and more reps early on

Take longer rest and completed singles as the weight get heavier

Front Runner (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 165/110

CrossFit McComb - CrossFit"Handlebars" (Time)4 Rounds: 21/15 Calorie Assault Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105) GENERAL Balanced triplet workout One cardio, one gymnastics, one weightlifting station Looking for a 14-18 Minute Workout Around 3:30-4:30 per round TOES TO BAR Choose a variation you can complete in 1-3 sets per round CLEAN & JERKS Choose a weight you’ll be able to grind through good looking quick singles with

CrossFit McComb – CrossFit

“Handlebars” (Time)

4 Rounds:

21/15 Calorie Assault Bike

15 Toes to Bar

7 Power Clean and Jerks (155/105)

GENERAL

Balanced triplet workout

One cardio, one gymnastics, one weightlifting station

Looking for a 14-18 Minute Workout

Around 3:30-4:30 per round

TOES TO BAR

Choose a variation you can complete in 1-3 sets per round

CLEAN & JERKS

Choose a weight you’ll be able to grind through good looking quick singles with

CrossFit McComb - CrossFitThruster (1X3)Take 15 minutes to build to a heavy set of 3Metcon (AMRAP - Reps)10 Minute AMRAP – MUST TAG - 1 Box Jump to 1 Thruster EACH - 2 Box Jumps to 2 Thrusters EACH - 3 Box Jumps to 3 Thrusters EACH 35 DU -OR- 50 SU (Team choice, both must do the same, one athlete at a time) EACH - 4 Box Jumps to 4 Thrusters EACH - 5 Box Jumps to 5 Thrusters EACH - 6 Box Jumps to 6 Thrusters EACH 35 DU -OR- 50 SU (Same style as round 1) EACH...

CrossFit McComb – CrossFit

Thruster (1X3)

Take 15 minutes to build to a heavy set of 3

Metcon (AMRAP – Reps)

10 Minute AMRAP – MUST TAG

– 1 Box Jump to 1 Thruster EACH

– 2 Box Jumps to 2 Thrusters EACH

– 3 Box Jumps to 3 Thrusters EACH

35 DU -OR- 50 SU (Team choice, both must do the same, one athlete at a time) EACH

– 4 Box Jumps to 4 Thrusters EACH

– 5 Box Jumps to 5 Thrusters EACH

– 6 Box Jumps to 6 Thrusters EACH

35 DU -OR- 50 SU (Same style as round 1) EACH

– 7 Box Jumps to 7 Thrusters EACH

– 8 Box Jumps to 8 Thrusters EACH

– 9 Box Jumps to 9 Thrusters EACH

35 DU -OR- 50 SU (Same style as round 1) EACH

etc. (10-11-12 jump; 13-14-15 jump, etc)

All boxes are 20″

Rx+ Intermediate Men: 95#

Rx+ Intermediate Women: 65#

Rx Novice/Masters Men: 65#

Rx Novice/Masters Women: 45# (tech bar+15s)

Before the WOD starts the athletes must declare to the judge whether they will BOTH be doing DU or SU. Both athletes must do the SAME movement. Once that declaration is made athletes must stick with that movement throughout the entire WOD.

The DU and SU do not count for score, however, the only way to continue to the next three rounds of box jumps and thrusters is through the DU or SU movement.

CrossFit McComb - CrossFit"Old Town Road" (Time)6 Rounds: 15/12 Calorie Assault Bike 150' Farmers Carry (53's/35's) 9 Strict Toes to BarSubstitutions for Strict T2B Reduce Reps Ghd Slow Knees to Chest Feet as High as Possible Toes to rig, slow

CrossFit McComb – CrossFit

“Old Town Road” (Time)

6 Rounds:

15/12 Calorie Assault Bike

150′ Farmers Carry (53’s/35’s)

9 Strict Toes to Bar
Substitutions for Strict T2B

Reduce Reps

Ghd

Slow Knees to Chest

Feet as High as Possible

Toes to rig, slow

CrossFit McComb - CrossFitThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesHave a goal for each 3-minute round to help you stay on track 3 Rounds: 1 Round Every Minute 4 Rounds: 1 Round Every :45 5 Rounds: 1 Round Every :36 6 Rounds: 1 Round Every :30 AIR SQUATS Easiest movement of the three Move steadily and use these 9 reps to reload for the power cleans PUSH-UPS Shoot for 1-2 quick sets These reps can add up over the 15...

CrossFit McComb – CrossFit

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Have a goal for each 3-minute round to help you stay on track

3 Rounds: 1 Round Every Minute

4 Rounds: 1 Round Every :45

5 Rounds: 1 Round Every :36

6 Rounds: 1 Round Every :30

AIR SQUATS

Easiest movement of the three

Move steadily and use these 9 reps to reload for the power cleans

PUSH-UPS

Shoot for 1-2 quick sets

These reps can add up over the 15 minutes of work

If on the fence, go with 3-3 from the beginning

POWER CLEANS

Try to string these together, ideally unbroken

If you have to think about picking it up once fatigued or in the later rounds, go with quick singles

Slow down the air squats to go bigger here

CrossFit McComb - CrossFitBoat Race (Time)“Boat Race” 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds Score is total time including the rest.

CrossFit McComb – CrossFit

Boat Race (Time)

“Boat Race”

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3:00 between rounds

Score is total time including the rest.

CrossFit McComb - CrossFit"Destiny's Child" (Time)15-12-9: Power Snatch (95/65) Box Jump Overs (24"/20") Directly Into… 15-12-9: Overhead Squats (95/65) Lateral Barbell BurpeesTime goal: < 20 minutes BOX JUMP OVERS & LATERAL BARBELL BURPEES These are the steady state movements Find a pace that allows you to maintain barbell strategy POWER SNATCHES Here are some breakup options to consider 15: 5-4-3-2-1 or 6-5-4 12: 5-4-3 or 4-4-4 9: 3-3-3 or 5-4 OVERHEAD SQUATS These don’t come back down to the ground like power snatches, so looking to hold on for bigger sets Shoot for unbroken sets, but no more than one...

CrossFit McComb – CrossFit

“Destiny’s Child” (Time)

15-12-9:

Power Snatch (95/65)

Box Jump Overs (24″/20″)

Directly Into…

15-12-9:

Overhead Squats (95/65)

Lateral Barbell Burpees
Time goal: < 20 minutes BOX JUMP OVERS & LATERAL BARBELL BURPEES
These are the steady state movements

Find a pace that allows you to maintain barbell strategy

POWER SNATCHES

Here are some breakup options to consider

15: 5-4-3-2-1 or 6-5-4

12: 5-4-3 or 4-4-4

9: 3-3-3 or 5-4

OVERHEAD SQUATS

These don’t come back down to the ground like power snatches, so looking to hold on for bigger sets

Shoot for unbroken sets, but no more than one break on the rounds of 15 and 12

CrossFit McComb - CrossFitTIME CAP: 60 MINUTESJesus (Time)"Jesus" 14 Rounds for time (95/65 lb Barbell) 10 Deadlifts 10 Squat cleans 10 Push Press Walking barbell Lunges (50 ft) Round 3, 7, & 9 – 7 Turkish Get Up with (1.5/1 Pood) Barbell should ONLY stay on the ground on rounds 3, 7, and 9. (that means you can't put it down except for those three times during the WOD) thoughts? do you want to do this one - and done correctly, you are supposed stop the WOD if you put the bar down anywhere but rounds 3, 7, 9all ballbell...

CrossFit McComb – CrossFit

TIME CAP: 60 MINUTES

Jesus (Time)

“Jesus”

14 Rounds for time (95/65 lb Barbell)

10 Deadlifts

10 Squat cleans

10 Push Press

Walking barbell Lunges (50 ft)

Round 3, 7, & 9 –

7 Turkish Get Up with (1.5/1 Pood)

Barbell should ONLY stay on the ground on rounds 3, 7, and 9. (that means you can’t put it down except for those three times during the WOD)

thoughts? do you want to do this one – and done correctly, you are supposed stop the WOD if you put the bar down anywhere but rounds 3, 7, 9
all ballbell movements should be done in the back of the gym on the concrete. The walking lunges should be done on the matts doing down one side of the rig and then back up other.

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)AMRAP 18: 21/15 Calorie Assault Bike 15 Strict Pull-ups 15 Dumbbell snatches (50's/35's) 15 cal row

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Assault Bike

15 Strict Pull-ups

15 Dumbbell snatches (50’s/35’s)

15 cal row