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191101

CrossFit McComb - CrossFitCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutesOpen Concept (2 Rounds for reps)1000 Meter Row...

CrossFit McComb – CrossFit

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Open Concept (2 Rounds for reps)

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row
score is the max wallballs and max meters

191031

CrossFit McComb - CrossFitBack Squat (heavy single)HALLOWEEN WOD (Time)Halloween WOD 10 rds 3 hspu 1 alternating pistols (1 each leg) 3 lunges (each leg) 1 legless rope climb 3 over the box jumps 1 wall jump 3 extensions of the back 1 elbows to knees 3 non kipping pull ups

CrossFit McComb – CrossFit

Back Squat (heavy single)

HALLOWEEN WOD (Time)

Halloween WOD

10 rds

3 hspu

1 alternating pistols (1 each leg)

3 lunges (each leg)

1 legless rope climb

3 over the box jumps

1 wall jump

3 extensions of the back

1 elbows to knees

3 non kipping pull ups

191030

CrossFit McComb - CrossFitPower Snatch (heavy single)Squat Snatch (heavy single)Tri Sprint Intervals V2 (Calories)5 Rounds: AMRAP 4: 30 Shuttle Runs (10 Meters) 20/15 Calorie Assault Bike Max Calorie Row Rest 4 Minutes Between Rounds * looking to complete the shuttle runs and bike in about 90 seconds each, giving 1 minute to complete max calories on the rower * Adjust the numbers or place a time cap as needed to give athletes at least 1 minute on the rower each round * The score is total calories on the rower over the 5 rounds * If short on machines, stagger...

CrossFit McComb – CrossFit

Power Snatch (heavy single)

Squat Snatch (heavy single)

Tri Sprint Intervals V2 (Calories)

5 Rounds:

AMRAP 4:

30 Shuttle Runs (10 Meters)

20/15 Calorie Assault Bike

Max Calorie Row

Rest 4 Minutes Between Rounds

* looking to complete the shuttle runs and bike in about 90 seconds each, giving 1 minute to complete max calories on the rower

* Adjust the numbers or place a time cap as needed to give athletes at least 1 minute on the rower each round

* The score is total calories on the rower over the 5 rounds

* If short on machines, stagger athletes on opposite 4-minute windows
we are doing FOUR rounds today

191029

CrossFit McComb - CrossFitShoulder Press (heavy single)bruiser (AMRAP - Rounds and Reps)AMRAP 12: 15 Push Jerks (115/85) 30 Air Squats 60 Double Unders

CrossFit McComb – CrossFit

Shoulder Press (heavy single)

bruiser (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Jerks (115/85)

30 Air Squats

60 Double Unders

191028

CrossFit McComb - CrossFit9 Volt (AMRAP - Reps)AMRAP 9: 2 Kettlebell Swings (53/35) 2 Box Jumps (24/20) 4 Kettlebell Swings (53/35) 4 Box Jumps (24/20) .... Increase By (2) Reps UntilCrossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes

CrossFit McComb – CrossFit

9 Volt (AMRAP – Reps)

AMRAP 9:

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings (53/35)

4 Box Jumps (24/20)

….

Increase By (2) Reps Until

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

191025

CrossFit McComb - CrossFit9 Volt (AMRAP - Reps)AMRAP 9: 2 Kettlebell Swings (53/35) 2 Box Jumps (24/20) 4 Kettlebell Swings (53/35) 4 Box Jumps (24/20) .... Increase By (2) Reps UntilCrossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes

CrossFit McComb – CrossFit

9 Volt (AMRAP – Reps)

AMRAP 9:

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings (53/35)

4 Box Jumps (24/20)

….

Increase By (2) Reps Until

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

191024

CrossFit McComb - CrossFitShoulder Press (1x5)Jack in the Box (Time)For Time: 1000 Meter Row 75/50 Caloire Bike 50 Box Jump Overs (24/20) 75/50 Calorie Bike 1000 Meter Row

CrossFit McComb – CrossFit

Shoulder Press (1×5)

Jack in the Box (Time)

For Time:

1000 Meter Row

75/50 Caloire Bike

50 Box Jump Overs (24/20)

75/50 Calorie Bike

1000 Meter Row

191023

CrossFit McComb - CrossFitBack Squat (3x5)Relentless (Time)5 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 15 Push-ups

CrossFit McComb – CrossFit

Back Squat (3×5)

Relentless (Time)

5 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

15 Push-ups

191022

CrossFit McComb - CrossFitPower Snatch (1x5)Squat Snatch (1x5)BlooDThirsty (AMRAP - Rounds and Reps)AMRAP 12: 15 Burpees 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)

CrossFit McComb – CrossFit

Power Snatch (1×5)

Squat Snatch (1×5)

BlooDThirsty (AMRAP – Rounds and Reps)

AMRAP 12:

15 Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

191021

CrossFit McComb - CrossFitCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsOpen Road (AMRAP - Rounds and Reps)AMRAP 20: 30 AbMat Sit-ups 20 Wallballs (20/14) 100 Meter Farmers Carry (50’s/35’s)

CrossFit McComb – CrossFit

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Open Road (AMRAP – Rounds and Reps)

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50’s/35’s)