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190801

CrossFit McComb - CrossFitRunny Nose (Time)Teams of 3 2 Rounds (30 Minute Cap): 75 Back Squats (155/105) 400 Meter Team Burden Run (70/50) 75 Bench Press (135/95) 400 Meter Team Burden Run (70/50) 75 Hang Power Cleans (115/85) 400 Meter Burden Bag Run (70/50)* Split the runs into thirds, with each partner carrying the weight once * If you hit the 30 minute cap, put score as 30:00 and note how much work you completed

CrossFit McComb – CrossFit

Runny Nose (Time)

Teams of 3

2 Rounds (30 Minute Cap):

75 Back Squats (155/105)

400 Meter Team Burden Run (70/50)

75 Bench Press (135/95)

400 Meter Team Burden Run (70/50)

75 Hang Power Cleans (115/85)

400 Meter Burden Bag Run (70/50)
* Split the runs into thirds, with each partner carrying the weight once

* If you hit the 30 minute cap, put score as 30:00 and note how much work you completed

190731

CrossFit McComb - CrossFitNinja Turtle (5 Rounds for time)Every 4 Minutes x 5 Rounds: 3 Chest to Bar Pull-ups 6 Toes to Bar 9 Deadlifts (225/155) 12/9 Calorie Assault Bike* Looking to have somewhere between 1:30-2:00 of rest before starting the next round * Choose chest to bar and toes to bar variations and/or rep schemes that you can complete unbroken every round * Choose a moderately heavy barbell weight, but one that you can complete unbroken each round PRIMER 1 Chest to Bar Pull-ups 2 Toes to Bar 3 Deadlifts 4 Calorie Assault Bike

CrossFit McComb – CrossFit

Ninja Turtle (5 Rounds for time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike
* Looking to have somewhere between 1:30-2:00 of rest before starting the next round

* Choose chest to bar and toes to bar variations and/or rep schemes that you can complete unbroken every round

* Choose a moderately heavy barbell weight, but one that you can complete unbroken each round

PRIMER

1 Chest to Bar Pull-ups

2 Toes to Bar

3 Deadlifts

4 Calorie Assault Bike

190730

CrossFit McComb - CrossFitKelly Rowland (Time)For Time: 50/35 Calorie Row 3 Rounds of "Kelly" 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)* 35 minute cap * These are regular box jump, requiring athletes to stand to full extension at the top of each rep * Choose a wallball weight that you can complete in 3 sets per round PRIMER 3 Calorie Row 100 Meter Run 3 Box Jumps 3 Wallballs

CrossFit McComb – CrossFit

Kelly Rowland (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)
* 35 minute cap

* These are regular box jump, requiring athletes to stand to full extension at the top of each rep

* Choose a wallball weight that you can complete in 3 sets per round

PRIMER

3 Calorie Row

100 Meter Run

3 Box Jumps

3 Wallballs

190729

CrossFit McComb - CrossFitPush Jerk (1x3)* Heavy set of 3 * from the rack * 12 minutesBeef Jerky (AMRAP - Rounds and Reps)AMRAP 12: 21 Kettlebell Swings (53/35) 14 Kettlebell Reverse Lunges 7 Push Jerks (165/115)* goal: 3-4 rounds (3-4 min/rd) * bar starts on the ground PRIMER 5 Kettlebell Swings 4 Kettlebell Reverse Lunges 3 Push Jerks

CrossFit McComb – CrossFit

Push Jerk (1×3)

* Heavy set of 3

* from the rack

* 12 minutes

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)
* goal: 3-4 rounds (3-4 min/rd)

* bar starts on the ground

PRIMER

5 Kettlebell Swings

4 Kettlebell Reverse Lunges

3 Push Jerks

190726

CrossFit McComb - CrossFit3 Position Power Snatch (Build to a Heavy Complex)Hop Scotch (Time)5 Rounds: 10 Power Snatches (95/65) 10 Box Jump Overs (24/20)

CrossFit McComb – CrossFit

3 Position Power Snatch (Build to a Heavy Complex)

Hop Scotch (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

190725

CrossFit McComb - CrossFitAir BnB (5 Rounds for reps)5 Rounds: 1 Minute AbMat Sit-ups 1 Minute Bike 1 Minute Air Squats 1 Minute Rest

CrossFit McComb – CrossFit

Air BnB (5 Rounds for reps)

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Bike

1 Minute Air Squats

1 Minute Rest

190724

CrossFit McComb - CrossFit ()Push Press (1X3)heavy set oet of 3Trail Blazer (Time)3 Rounds: 800 Meter Run 80 Double Unders 21 Push Presses (115/85)

CrossFit McComb – CrossFit

()

Push Press (1X3)

heavy set oet of 3

Trail Blazer (Time)

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85)

190723

CrossFit McComb - CrossFitdead lift + power clean + hang power clean (1 comples)3 deadlifts 2 power cleans 1 hang power cleantouch & go don't let go of the bar don't pause on the floorNowhere Fast (Time)50 power cleans (155/105#) on the minute 5 toes to bar * workout begins with t2b

CrossFit McComb – CrossFit

dead lift + power clean + hang power clean (1 comples)

3 deadlifts

2 power cleans

1 hang power clean
touch & go

don’t let go of the bar

don’t pause on the floor

Nowhere Fast (Time)

50 power cleans (155/105#)

on the minute 5 toes to bar

* workout begins with t2b

170722

CrossFit McComb - CrossFitHot Sauce (4 Rounds for reps)AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) Rest 3 Minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) Rest 3 Minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/85) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 12 Lateral Erg Burpees Max Overhead Squats (135/95)

CrossFit McComb – CrossFit

Hot Sauce (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

190719

CrossFit McComb - CrossFitPower Snatch (heavy set of 5)* 13 minutes * Heavy set of 5 is unbroken, touch and go reps with no pause on the floor * Make smaller weight jumps if necessary to maintain touch and go styleScarface (Time)6 Rounds: 8 Power Snatches (115/85) 8 Bar-Facing Burpees

CrossFit McComb – CrossFit

Power Snatch (heavy set of 5)

* 13 minutes

* Heavy set of 5 is unbroken, touch and go reps with no pause on the floor

* Make smaller weight jumps if necessary to maintain touch and go style

Scarface (Time)

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees