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200228

CrossFit McComb - CrossFitAdrianne's WOD (3 Rounds for reps)8 min AMRAP 600m Run In the remaining time, max reps T2B ~rest 4 minutes 6 min AMRAP 400m Run In the remaining time, max reps T2B ~rest 3 minutes 4 min AMRAP 400m Run In the remaining time, max reps T2B

CrossFit McComb – CrossFit

Adrianne’s WOD (3 Rounds for reps)

8 min AMRAP

600m Run

In the remaining time, max reps T2B

~rest 4 minutes

6 min AMRAP

400m Run

In the remaining time, max reps T2B

~rest 3 minutes

4 min AMRAP

400m Run

In the remaining time, max reps T2B

200227

CrossFit McComb - CrossFitThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

CrossFit McComb – CrossFit

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

200226

CrossFit McComb - CrossFitAssault to Tire (Time)3 Rounds of: Rx/M: 20/15 cal assault bike 30 T2B 10 tire flips (alternate every rep) Scaled: 15/12 cal assault bike 30 Toes2Rig 10 tire flips (alternate every rep) Time cap: 10 minutesThe Ruck (Time)100m w/10# 100m w/20# 100m w/30# 100m w/40# one person wears the ruck bag the entire time the other person loads both partners must hold the green band when covering the 100m bag MUST be zipped when moving

CrossFit McComb – CrossFit

Assault to Tire (Time)

3 Rounds of:

Rx/M:

20/15 cal assault bike

30 T2B

10 tire flips (alternate every rep)

Scaled:

15/12 cal assault bike

30 Toes2Rig

10 tire flips (alternate every rep)

Time cap: 10 minutes

The Ruck (Time)

100m w/10#

100m w/20#

100m w/30#

100m w/40#

one person wears the ruck bag the entire time

the other person loads

both partners must hold the green band when covering the 100m

bag MUST be zipped when moving

200225

CrossFit McComb - CrossFitNon-Split Triplet (Time)5 Rounds Rx/M: 2 rope climbs (1 per partner) 50 double unders (divide however) 10 Dumbbell Hang Snatches (50/35#) 10 Dumbbell Hang Clean-and-Jerks (50/35#) Rx/M: 50/35# Scaled: 20 db goblet squats 35/20# (10 per partner) 50 singles (divide however) 10 Dumbbell Hang Snatches (35/20#) 10 Dumbbell Hang Clean-and-Jerks (35/20#)

CrossFit McComb – CrossFit

Non-Split Triplet (Time)

5 Rounds

Rx/M:

2 rope climbs (1 per partner)

50 double unders (divide however)

10 Dumbbell Hang Snatches (50/35#)

10 Dumbbell Hang Clean-and-Jerks (50/35#)

Rx/M: 50/35#

Scaled:

20 db goblet squats 35/20# (10 per partner)

50 singles (divide however)

10 Dumbbell Hang Snatches (35/20#)

10 Dumbbell Hang Clean-and-Jerks (35/20#)

200224

CrossFit McComb - CrossFitThe Team Standard (Time)RX P1: 30 Clean & Jerks (135/95#) P1/P2: 30 Bar Muscle Up/75 C2B P2: 30 Snatches (135/95#) Masters (35+) P1: 30 Clean & Jerks (115/75#) P1/P2: 30 C2B/75 Pull Ups P2: 30 Snatches (115/75#) Scaled P1: 30 Clean & Jerks (95/65#) P1/P2: 30 Pull Ups/75 Ring Rows P2: 30 Snatches (95/65#) BMU/C2B/PU/RR can be divided howeverGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#Isabel (Time)For Time: 30 Snatches, 135# / 95#

CrossFit McComb – CrossFit

The Team Standard (Time)

RX

P1: 30 Clean & Jerks (135/95#)

P1/P2: 30 Bar Muscle Up/75 C2B

P2: 30 Snatches (135/95#)

Masters (35+)

P1: 30 Clean & Jerks (115/75#)

P1/P2: 30 C2B/75 Pull Ups

P2: 30 Snatches (115/75#)

Scaled

P1: 30 Clean & Jerks (95/65#)

P1/P2: 30 Pull Ups/75 Ring Rows

P2: 30 Snatches (95/65#)

BMU/C2B/PU/RR can be divided however

Grace (Time)

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

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

200223

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

200222

CrossFit McComb - CrossFitTD2 BW7 (Time)6 Rounds 6 V-ups 8 Max Distance Broad Jumps 12 Hand Release Push-ups

CrossFit McComb – CrossFit

TD2 BW7 (Time)

6 Rounds

6 V-ups

8 Max Distance Broad Jumps

12 Hand Release Push-ups

200221

CrossFit McComb - CrossFitTeam Barbara (AMRAP - Rounds and Reps)Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats

CrossFit McComb – CrossFit

Team Barbara (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

200220

CrossFit McComb - CrossFitGround Ball (AMRAP - Rounds and Reps)AMRAP 18: 100' Walking Lunge 1 Rope Climb 15 KB Swings (53/35#) 1 Rope Climb

CrossFit McComb – CrossFit

Ground Ball (AMRAP – Rounds and Reps)

AMRAP 18:

100′ Walking Lunge

1 Rope Climb

15 KB Swings (53/35#)

1 Rope Climb

200219

CrossFit McComb - CrossFitLong Haul (Time)2 Rounds: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie Row Box: 24/20 Dumbbell: 50/35

CrossFit McComb – CrossFit

Long Haul (Time)

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Box: 24/20

Dumbbell: 50/35