(601) 551-0558

200111

CrossFit McComb - CrossFitTD2 BW8 (8 Rounds for time)8 Rounds 100 Meter Sprint 10 Tempo Air Squats* Rest 30-seconds Between Rounds *3-second Negative on Each Air Squat Score is time each round

CrossFit McComb – CrossFit

TD2 BW8 (8 Rounds for time)

8 Rounds

100 Meter Sprint

10 Tempo Air Squats*

Rest 30-seconds Between Rounds

*3-second Negative on Each Air Squat

Score is time each round

200110

CrossFit McComb - CrossFitTD2 P5 (Time)Partner WOD For time: 50 Deadlifts 400 Meter Partner Run 40 Deadlifts 400 Meter Partner Run 30 Deadlifts 400 Meter Partner Run 20 Deadlifts 400 Meter Partner Run *2 synchronized burpees over-the-bar on every break/switch of the deadlifts. Bar Weight: 225/155

CrossFit McComb – CrossFit

TD2 P5 (Time)

Partner WOD

For time:

50 Deadlifts

400 Meter Partner Run

40 Deadlifts

400 Meter Partner Run

30 Deadlifts

400 Meter Partner Run

20 Deadlifts

400 Meter Partner Run

*2 synchronized burpees over-the-bar on every break/switch of the deadlifts.

Bar Weight: 225/155

200109

CrossFit McComb - CrossFitBench Press (1x5)Metcon (5 Rounds for weight)5 Rounds: In a three min window 15 KB swings (53/35#) 10 Box Jump Overs (24/20) 5 Push Jerks *Build to a Heavy Set of 5 On Push Jerk * rest in remaining time * score is load each round

CrossFit McComb – CrossFit

Bench Press (1×5)

Metcon (5 Rounds for weight)

5 Rounds:

In a three min window

15 KB swings (53/35#)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

* rest in remaining time

* score is load each round

200108

CrossFit McComb - CrossFitAirplane Mode (Time)2 Rounds: 50/35 Calorie Assault Bike 1k Row 50 Wallballs (20/14)

CrossFit McComb – CrossFit

Airplane Mode (Time)

2 Rounds:

50/35 Calorie Assault Bike

1k Row

50 Wallballs (20/14)

200107

CrossFit McComb - CrossFitPower Clean (1x3)Squat Clean (1x3)Zoolander (AMRAP - Rounds and Reps)AMRAP 15: 30 Double Unders 10 Power Cleans (155/105) 30 Double Unders 10 Lateral Barbell Burpees

CrossFit McComb – CrossFit

Power Clean (1×3)

Squat Clean (1×3)

Zoolander (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Lateral Barbell Burpees

200106

CrossFit McComb - CrossFit1x3: Overhead Squat (1x3)Grim Reaper (2 Rounds for reps)AMRAP 5: 21-15-9: Overhead Squats (95/65) Toes to Bar Rest 5 Minutes AMRAP 5: 15-12-9 Thrusters (95/65) Chest to Bar Pull-ups

CrossFit McComb – CrossFit

1×3: Overhead Squat (1×3)

Grim Reaper (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9

Thrusters (95/65)

Chest to Bar Pull-ups

200105

CrossFit McComb - CrossFitTD2 BW 16 (Time)For Time 40 Mountain Climbers 30 Hand Release Push-ups 20 Air Squats 10 3’ Burpee Broad Jumps 20 Air Squats 30 Hand Release Push-ups 40 Mountain Climbers

CrossFit McComb – CrossFit

TD2 BW 16 (Time)

For Time

40 Mountain Climbers

30 Hand Release Push-ups

20 Air Squats

10 3’ Burpee Broad Jumps

20 Air Squats

30 Hand Release Push-ups

40 Mountain Climbers

200104

CrossFit McComb - CrossFitTD2 BW 3 (AMRAP - Reps)4 Rounds Minute 1: 30-second Wall Sit Hold Minute 2: Max Burpees Minute 3: 30-second Wall Sit Hold Minute 4: Max Double-unders Score is burpee and jump rope reps

CrossFit McComb – CrossFit

TD2 BW 3 (AMRAP – Reps)

4 Rounds

Minute 1: 30-second Wall Sit Hold

Minute 2: Max Burpees

Minute 3: 30-second Wall Sit Hold

Minute 4: Max Double-unders

Score is burpee and jump rope reps

200103

CrossFit McComb - CrossFitSpeedo (AMRAP - Rounds and Reps)Teams of 3 AMRAP 20: 300 Meter Row 20 Plate Hops 10 Thrusters (65/45) *Complete Full Rounds Before Switching

CrossFit McComb – CrossFit

Speedo (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

300 Meter Row

20 Plate Hops

10 Thrusters (65/45)

*Complete Full Rounds Before Switching

200102

CrossFit McComb - CrossFitRomanian deadlift (1x6)Moderate set of 6Cheaper by the Dozen (AMRAP - Reps)AMRAP 12: 3 Deadlifts (205/145) 3 Toes to Bar 3 Calorie Erg Bike 6 Deadlifts (205/145) 6 Toes to Bar 6 Calorie Erg Bike ... Up By 3's Until Finish

CrossFit McComb – CrossFit

Romanian deadlift (1×6)

Moderate set of 6

Cheaper by the Dozen (AMRAP – Reps)

AMRAP 12:

3 Deadlifts (205/145)

3 Toes to Bar

3 Calorie Erg Bike

6 Deadlifts (205/145)

6 Toes to Bar

6 Calorie Erg Bike



Up By 3’s Until Finish