Month: May 2019

CrossFit McComb - CrossFitWeighted Pull-ups (heavy set of 3)* Looking to add a little more difficulty to our strict pulling today * This could mean more weight, a lighter band, elevated feet ring rows, or moving the feet out for ring rows * These are pull-ups with palms facing away and not chin-ups where the palms face the bodyMetcon (Time)Partner WOD 10 Rounds, alternating: 15/10 Calorie Assault Bike 10 Burpees Partner 1 works, partner 2 rests Switch

CrossFit McComb – CrossFit

Weighted Pull-ups (heavy set of 3)

* Looking to add a little more difficulty to our strict pulling today

* This could mean more weight, a lighter band, elevated feet ring rows, or moving the feet out for ring rows

* These are pull-ups with palms facing away and not chin-ups where the palms face the body

Metcon (Time)

Partner WOD

10 Rounds, alternating:

15/10 Calorie Assault Bike

10 Burpees

Partner 1 works, partner 2 rests

Switch

CrossFit McComb - CrossFitYogi (Time)For Time: 150' Walking Lunge 50' HS Walk - rx+ (rx: 150' Bear Crawl) 30 Dumbbell Box Step-Ups 100' Walking Lunge 50" HS Walk rx+ (rx:100' Bear Crawl) 20 Dumbbell Box Step-Ups 50' HS Walk rx+ (rx: 50' Walking Lunge) 50' Bear Crawl 10 Dumbbell Box Step-Ups Box: (24"/20") Dumbbell: (Single 50/35)

CrossFit McComb – CrossFit

Yogi (Time)

For Time:

150′ Walking Lunge

50′ HS Walk – rx+ (rx: 150′ Bear Crawl)

30 Dumbbell Box Step-Ups

100′ Walking Lunge

50″ HS Walk rx+ (rx:100′ Bear Crawl)

20 Dumbbell Box Step-Ups

50′ HS Walk rx+ (rx: 50′ Walking Lunge)

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35)

CrossFit McComb - CrossFitPush Jerk (heavy set of 3)this is a PUSH JERK - not a split jerk or a push press - please work on your push jerk and don't worry about the weight! * 15 minutes * 7-8 attempts * Making smaller jumps lets you feel out more reps and make more adjustments than making big weight increasesBel-Air (AMRAP - Rounds and Reps)AMRAP 15: 40 Double Unders 20 Dumbbell Hang Clean & Jerks (50/35) 40 Double Unders 20/15 Calorie Row

CrossFit McComb – CrossFit

Push Jerk (heavy set of 3)

this is a PUSH JERK – not a split jerk or a push press – please work on your push jerk and don’t worry about the weight!

* 15 minutes

* 7-8 attempts

* Making smaller jumps lets you feel out more reps and make more adjustments than making big weight increases

Bel-Air (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row

CrossFit McComb - CrossFitJelly Belly (Time)50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Assault Bike 10-8-6-4-2: Deadlifts (275/185) female Calories: 18-14-10-7-3 stagger start by 2 minutes if short on bikes

CrossFit McComb – CrossFit

Jelly Belly (Time)

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Assault Bike

10-8-6-4-2: Deadlifts (275/185)

female Calories: 18-14-10-7-3

stagger start by 2 minutes if short on bikes

CrossFit McComb - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

CrossFit McComb – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit McComb - CrossFitJoker (Time)For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

CrossFit McComb – CrossFit

Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

CrossFit McComb - CrossFitFamily Feud (AMRAP - Rounds and Reps)Class Divides Into 2 Teams: AMRAP 25: 50 Meter Sled Push (95/45) 100 Meter Wreckbag Run (50/35) 200 Meter Run GENERAL Split class into 2 even teams Each team has only one sled, but multiple Wreck Bags (or weighted objects) for their runs Sled is the only station that can’t have multiple athletes moving on it Athletes can "lap" each other Once you finish the sled, you move directly to the Wreck Bag run, and then directly to the run with no rest Only rest would be waiting for the sled...

CrossFit McComb – CrossFit

Family Feud (AMRAP – Rounds and Reps)

Class Divides Into 2 Teams:

AMRAP 25:

50 Meter Sled Push (95/45)

100 Meter Wreckbag Run (50/35)

200 Meter Run

GENERAL

Split class into 2 even teams

Each team has only one sled, but multiple Wreck Bags (or weighted objects) for their runs

Sled is the only station that can’t have multiple athletes moving on it

Athletes can “lap” each other

Once you finish the sled, you move directly to the Wreck Bag run, and then directly to the run with no rest

Only rest would be waiting for the sled to become available

WEIGHTED MOVEMENTS

Both weights should be something you can run with

Weight on the sled is in addition to the sled (Guys: 2×45 / Girls: 45)

LOGISTICS

Each athlete will count a round when they finish the 200 meter run

Score it total fully completed rounds at the end of the 25 minutes

Teams can have one guys sled and one girls sled, with only one moving at a time

CrossFit McComb - CrossFitPaused Front Squat (heavy set of 2)Hang Clean (heavy single)this is a hang SQUAT cleanDirt Nap (Time)3 Rounds: 15 Hang Squat Cleans (115/80) 15 Lateral Barbell Burpees

CrossFit McComb – CrossFit

Paused Front Squat (heavy set of 2)

Hang Clean (heavy single)

this is a hang SQUAT clean

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

CrossFit McComb - CrossFitHot Air (5 Rounds for time)On the 5:00 x 5: 30 Air Squats 20/15 Calorie Row 7 Power Snatches (115/85)

CrossFit McComb – CrossFit

Hot Air (5 Rounds for time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)John Johnson's 25th Birthday WOD AMRAP 25 25 cal bike 25 deadlifts 225/155# 25 burpees 25 box jumps (30/24) 25 wall ball shots 25 cal row

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

John Johnson’s 25th Birthday WOD

AMRAP 25

25 cal bike

25 deadlifts 225/155#

25 burpees

25 box jumps (30/24)

25 wall ball shots

25 cal row