(601) 551-0558

191127

CrossFit McComb - CrossFit12 Days of Thankfullness v2 (Time)1-100m row 2-20 DUs (Rx+=2 BMUs) 3-DB Thrusters (Rx+=50/35), (Rx/Masters=35/25) 4-Burpee (Rx+=BBJO) 5-HSPUs (Masters=DB press) 6-Goblet Squats (55/35) (Rx+ (70/55) 7-KB Swing 8-DB Snatch (4 each arm) 9-T2B (Masters=K2E) 10-DB Walking Lunges 11-Assault Bike 12-Man-makers It’s time for the yearly 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 – 100m row 2 – 20 Dus, 100m row 3 – 3 DB Thrusters, 20 Dus, 100m row 4...

CrossFit McComb – CrossFit

12 Days of Thankfullness v2 (Time)

1-100m row

2-20 DUs (Rx+=2 BMUs)

3-DB Thrusters (Rx+=50/35), (Rx/Masters=35/25)

4-Burpee (Rx+=BBJO)

5-HSPUs (Masters=DB press)

6-Goblet Squats (55/35) (Rx+ (70/55)

7-KB Swing

8-DB Snatch (4 each arm)

9-T2B (Masters=K2E)

10-DB Walking Lunges

11-Assault Bike

12-Man-makers

It’s time for the yearly 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 – 100m row

2 – 20 Dus, 100m row

3 – 3 DB Thrusters, 20 Dus, 100m row

4 – 4 Burpees, 3 DB Thrusters, 20 Dus, 100m row

. . . and so on.

Post your time, but it’s not our primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun. ????

191126

CrossFit McComb - CrossFitGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#Prowler Sled Push (Weight)max weight - door to door

CrossFit McComb – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Prowler Sled Push (Weight)

max weight – door to door

191125

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.

191122

CrossFit McComb - CrossFitFourth Down (3 Rounds for reps)AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 15/10 Calorie Row 15 Kettlebell Swings (53/35) 15 Thrusters (95/65) Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Kettlebell Swings (53/35) 9 Thrusters (115/85)

CrossFit McComb – CrossFit

Fourth Down (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)

191121

CrossFit McComb - CrossFitFront Squat (1x5)Double Jointed (AMRAP - Rounds and Reps)AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30 Double Unders

CrossFit McComb – CrossFit

Front Squat (1×5)

Double Jointed (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

191120

CrossFit McComb - CrossFitSingled out (AMRAP - Reps)3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Single Arm Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Clean and Jerks (50/35) 1 Minute Calorie Row 1 Minute RestDeadlift (1x5)

CrossFit McComb – CrossFit

Singled out (AMRAP – Reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Clean and Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

Deadlift (1×5)

191119

CrossFit McComb - CrossFitSplit Jerk (3x1)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, 2012To learn more about Jorge click hereladies weight: 105#

CrossFit McComb – CrossFit

Split Jerk (3×1)

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
ladies weight: 105#

191118

CrossFit McComb - CrossFitSea Horse (Time)3 Rounds: 40/30 Calorie Assault Bike 800 Meter Row 400 Meter Run 20 Burpees45 minute cap

CrossFit McComb – CrossFit

Sea Horse (Time)

3 Rounds:

40/30 Calorie Assault Bike

800 Meter Row

400 Meter Run

20 Burpees
45 minute cap

191115

CrossFit McComb - CrossFitSplit Jerk (3x1)Power Bar (AMRAP - Rounds and Reps)AMRAP 12: 9 Hang Power Cleans (135/95) 12 Push-ups 15 Deadlifts (135/95)

CrossFit McComb – CrossFit

Split Jerk (3×1)

Power Bar (AMRAP – Rounds and Reps)

AMRAP 12:

9 Hang Power Cleans (135/95)

12 Push-ups

15 Deadlifts (135/95)

191114

CrossFit McComb - CrossFitClimbing Annie (Time)10-20-30-40-50 Double Unders Ab mat situps After each set: Rope climbs: 1 -2-3-4-5

CrossFit McComb – CrossFit

Climbing Annie (Time)

10-20-30-40-50

Double Unders

Ab mat situps

After each set:

Rope climbs: 1 -2-3-4-5