Month: December 2019

CrossFit McComb - CrossFitWarm-up (No Measure)Run/Row/Ride then 10 scap pullups, 5 kips, 5 pulls, 5 mus then 5 reps of each movement in the metconNew Year's Eve WOD v2 (Time)12 movements, 31 reps each 1) double unders (3x singles) 2) med ball cleans 3) db snatches (50/35#) 4) walking lunges 5) db clean & jerks (50/35#) 6) burpee over the bar 7) pull ups (rx+: 15 mus) 8) kb swing (53/35#) 9) handstand push up 10) ghd sit ups 11) box jump overs 12) cal bike Buy out: 2019m row/run

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run/Row/Ride

then 10 scap pullups, 5 kips, 5 pulls, 5 mus

then 5 reps of each movement in the metcon

New Year’s Eve WOD v2 (Time)

12 movements, 31 reps each

1) double unders (3x singles)

2) med ball cleans

3) db snatches (50/35#)

4) walking lunges

5) db clean & jerks (50/35#)

6) burpee over the bar

7) pull ups (rx+: 15 mus)

8) kb swing (53/35#)

9) handstand push up

10) ghd sit ups

11) box jump overs

12) cal bike

Buy out:

2019m row/run

CrossFit McComb - CrossFit12 Bars of. New Year's (Time)95#/65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS *START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT JUST LIKE THE "12 DAYS OF CHRISTMAS" SONG (1 DEADLIFT, 2 HANG POWER CLEANS, 1 DEADLIFT, 3 FRONT SQUATS, 2 HANG POWER CLEANS, 1 DEADLIFT…ETC…) **40 MINUTE TIME CAP

CrossFit McComb – CrossFit

12 Bars of. New Year’s (Time)

95#/65#)

1 DEADLIFT

2 HANG POWER CLEANS

3 FRONT SQUATS

4 SHOULDER PRESS

5 BACK SQUATS

6 PUSH PRESS

7 THRUSTERS

8 SQUAT CLEANS

9 PUSH JERKS

10 HANG POWER SNATCHES

11 OVERHEAD SQUATS

12 SUMO DEADLIFT HIGH PULLS

*START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT JUST LIKE THE “12 DAYS OF CHRISTMAS” SONG (1 DEADLIFT, 2 HANG POWER CLEANS, 1 DEADLIFT, 3 FRONT SQUATS, 2 HANG POWER CLEANS, 1 DEADLIFT…ETC…)

**40 MINUTE TIME CAP

CrossFit McComb - CrossFitDopamine (AMRAP - Reps)5 rounds In a 5 minute window: 20/14 Calorie Row 200m run 20/14 Calorie Assault Bike Rest 1 minute If you finish the work before the 5 minutes is up, you get extra rest. If you don't finish within the 5 minutes, scale the run the next window. Start at the beginning of the work each round even if you didn't finish the previous round.Put bikes at the front of the gym on one side, rowers at the front on the other side

CrossFit McComb – CrossFit

Dopamine (AMRAP – Reps)

5 rounds

In a 5 minute window:

20/14 Calorie Row

200m run

20/14 Calorie Assault Bike

Rest 1 minute

If you finish the work before the 5 minutes is up, you get extra rest. If you don’t finish within the 5 minutes, scale the run the next window. Start at the beginning of the work each round even if you didn’t finish the previous round.
Put bikes at the front of the gym on one side, rowers at the front on the other side

CrossFit McComb - CrossFitHome alone (AMRAP - Rounds and Reps)This is an sry home WOD. The gym is closed today 19 min AMRAP 12 burpees 25 air squats

CrossFit McComb – CrossFit

Home alone (AMRAP – Rounds and Reps)

This is an sry home WOD. The gym is closed today

19 min AMRAP

12 burpees

25 air squats

CrossFit McComb - CrossFitTwas the night before Christmas (AMRAP - Rounds and Reps)24 minute AMRAP 1 sled pull around the gm 2 rope climbs 25 box jumps

CrossFit McComb – CrossFit

Twas the night before Christmas (AMRAP – Rounds and Reps)

24 minute AMRAP

1 sled pull around the gm

2 rope climbs

25 box jumps

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upBarbell Warmup (No Measure)Barbell warmup 5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsThruster Movement Prep (No Measure)3 Front Squat 3 Push Press 3 ThrustersPull up Warm up (No Measure)10 scap pull ups 5 kips 5 pull upsFrantastic Christmas (Time)you have to come...

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Thruster Movement Prep (No Measure)

3 Front Squat

3 Push Press

3 Thrusters

Pull up Warm up (No Measure)

10 scap pull ups

5 kips

5 pull ups

Frantastic Christmas (Time)

you have to come to class to find out the WOD! Merry Christmas Eve!

CrossFit McComb - CrossFit12 Days of Christmas (Time)12 days of christmas 100m run 2 TGU (53/35#) 3 Box Jumps 4 bar over burpees 5 Power Cleans (95/65#) 6 Front Squats 7 ghd 8 KB snatches 9 Double unders (3x singles) 10 Pull ups 11 KB swings 12 Deadlifts 1 , 2-1, 3-2-1, 4-3-2-1, etc same weight for kb movements/barbell movements

CrossFit McComb – CrossFit

12 Days of Christmas (Time)

12 days of christmas

100m run

2 TGU (53/35#)

3 Box Jumps

4 bar over burpees

5 Power Cleans (95/65#)

6 Front Squats

7 ghd

8 KB snatches

9 Double unders (3x singles)

10 Pull ups

11 KB swings

12 Deadlifts

1 , 2-1, 3-2-1, 4-3-2-1, etc

same weight for kb movements/barbell movements

CrossFit McComb - CrossFitEighth Grade (AMRAP - Reps)Tabata (8 x :20 On, :10 Off): Kettlebell Swings (53/35) Bike Calories Kettlebell Box Step-ups (53/35 to 24/20) Bike Calories * Athletes will complete all 8 rounds on one movement before moving to the next * There is no rest between movements beyond the 10 seconds * Your score at each interval is the total reps completed over the 8 rounds * Your final score will be the sum total of reps completed at all 4 movements * We'll use one kettlebell for the box step-ups and alternate legs on every rep *...

CrossFit McComb – CrossFit

Eighth Grade (AMRAP – Reps)

Tabata (8 x :20 On, :10 Off):

Kettlebell Swings (53/35)

Bike Calories

Kettlebell Box Step-ups (53/35 to 24/20)

Bike Calories

* Athletes will complete all 8 rounds on one movement before moving to the next

* There is no rest between movements beyond the 10 seconds

* Your score at each interval is the total reps completed over the 8 rounds

* Your final score will be the sum total of reps completed at all 4 movements

* We’ll use one kettlebell for the box step-ups and alternate legs on every rep

* This can be a different weight that the one used for kettlebell swings

* **Scoring:** Count a rep every time you stand up on the box (Example: Right Leg + Left Leg = 2 Reps)

CrossFit McComb - CrossFitHappy HOur (Time)3 Rounds: 12 Power Cleans (135/95) 12 Chest to Bar Pull-ups 12 Push Jerks (135/95) 12 Toes to Bar

CrossFit McComb – CrossFit

Happy HOur (Time)

3 Rounds:

12 Power Cleans (135/95)

12 Chest to Bar Pull-ups

12 Push Jerks (135/95)

12 Toes to Bar

CrossFit McComb - CrossFitHang Power Snatch (1X3)Castaway (Time)For Time: 100 Air Squats 50/35 Calorie Row 25 Hang Power Snatches (115/85)

CrossFit McComb – CrossFit

Hang Power Snatch (1X3)

Castaway (Time)

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)