(601) 551-0558

200501

CrossFit McComb - CrossFitLisa's WOD (Time)4 rounds 200m Run 6 man makers 200m Run 12 plate burpessRound-a-bout (Time)For Time: 50 Single Arm Alternating Dumbbell Squat Cleans 100 Double Unders 50 Hand Release Push-ups 100 Double Unders 50 Single Arm Alternating Dumbbell Squat Cleans

CrossFit McComb – CrossFit

Lisa’s WOD (Time)

4 rounds

200m Run

6 man makers

200m Run

12 plate burpess

Round-a-bout (Time)

For Time:

50 Single Arm Alternating Dumbbell Squat Cleans

100 Double Unders

50 Hand Release Push-ups

100 Double Unders

50 Single Arm Alternating Dumbbell Squat Cleans

200430

CrossFit McComb - CrossFitPiza v2 (Time)4 Rounds: 30 KB (or DB) Swings 100m KB (or DB) Overhead Carry (Left) 30 air squats 100m KB (or DB) Overhead Carry (Right)

CrossFit McComb – CrossFit

Piza v2 (Time)

4 Rounds:

30 KB (or DB) Swings

100m KB (or DB) Overhead Carry (Left)

30 air squats

100m KB (or DB) Overhead Carry (Right)

200429

CrossFit McComb - CrossFit21 Jump Street (AMRAP - Rounds and Reps)AMRAP 21: 21 Power Snatches (95/65) 21 Box Jump Overs (24"/20") (step ups or jumping jacks) 21 Overhead Squats (95/65) (or goblet squats) 21 Toes to Bar (or alt v ups or ab mat sit ups)

CrossFit McComb – CrossFit

21 Jump Street (AMRAP – Rounds and Reps)

AMRAP 21:

21 Power Snatches (95/65)

21 Box Jump Overs (24″/20″) (step ups or jumping jacks)

21 Overhead Squats (95/65) (or goblet squats)

21 Toes to Bar (or alt v ups or ab mat sit ups)

200428

CrossFit McComb - CrossFitSole Cycle (3 Rounds for reps)AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (155/105) 21/15 Calorie Assault Bike** Rest 5 Minutes AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (135/95) 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (115/85) 21/15 Calorie Assault Bike ** Bike subs * Equal Calorie Echo Bike, Bike Erg, Row, or Ski Erg * 400 Meter Run

CrossFit McComb – CrossFit

Sole Cycle (3 Rounds for reps)

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

21/15 Calorie Assault Bike**

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

21/15 Calorie Assault Bike

** Bike subs

* Equal Calorie Echo Bike, Bike Erg, Row, or Ski Erg

* 400 Meter Run

200427

CrossFit McComb - CrossFitBack Squat (heavy set of 5)Escape From Wonderland" (Time)3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row (or 400m Run)

CrossFit McComb – CrossFit

Back Squat (heavy set of 5)

Escape From Wonderland” (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row (or 400m Run)

200426

CrossFit McComb - CrossFitUpside Down (Time)9-12-15-18-21 Deadlifts (155/105) Push-ups Calorie Bike** **Bike subs * Equal Calories Any Machine * Equal Reps 10 Meter Shuttle Runs * Equal Reps Box JumpsDeadlift (heavy set of 2)Supple Sunday 4/26/20 (No Measure)5 Giant Sets: 8 Reverse Burpees 12 Pausing Glute Bridges 16 Weighted Sit-ups 20 Single Leg Glute Bridges (10 Each Leg) Rest 1 Minute Between Rounds

CrossFit McComb – CrossFit

Upside Down (Time)

9-12-15-18-21

Deadlifts (155/105)

Push-ups

Calorie Bike**

**Bike subs

* Equal Calories Any Machine

* Equal Reps 10 Meter Shuttle Runs

* Equal Reps Box Jumps

Deadlift (heavy set of 2)

Supple Sunday 4/26/20 (No Measure)

5 Giant Sets:

8 Reverse Burpees

12 Pausing Glute Bridges

16 Weighted Sit-ups

20 Single Leg Glute Bridges (10 Each Leg)

Rest 1 Minute Between Rounds

200425

CrossFit McComb - CrossFitWedding March - At Home WOD (Time)For Time: 50 Burpees 1 Mile Run 75 Alternating Dumbbell Power Snatches 1 Mile Run 100 Meter Walking LungePower Tools (Time)3 Rounds: 400 Meter Wreck Bag Run (50/35) 400 Meter Run 5 Rope Climbs 21-15-9 Power Snatches Round 1: 21 Reps at 95/65 Round 2: 15 Reps at 115/85 Round 3: 9 Reps at 135/95

CrossFit McComb – CrossFit

Wedding March – At Home WOD (Time)

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge

Power Tools (Time)

3 Rounds:

400 Meter Wreck Bag Run (50/35)

400 Meter Run

5 Rope Climbs

21-15-9 Power Snatches

Round 1: 21 Reps at 95/65

Round 2: 15 Reps at 115/85

Round 3: 9 Reps at 135/95

200424

CrossFit McComb - CrossFitKelen Helly (Time)For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. (TUESDAY 10.24.17)if you don't have a pull up bar or rings, do dumbbell rows...

CrossFit McComb – CrossFit

Kelen Helly (Time)

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to.

(TUESDAY 10.24.17)
if you don’t have a pull up bar or rings, do dumbbell rows

https://youtu.be/HE5IBnWYEq4

If you don’t have wall balls – do kb or db single arm thrusters

200423

CrossFit McComb - CrossFitSupport Your Local Box Workout 3 (Time)For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time cap: 20 minutes

CrossFit McComb – CrossFit

Support Your Local Box Workout 3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

50-lb/35-lb DBs

24/20-in. box

Time cap: 20 minutes

200422

CrossFit McComb - CrossFitNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit McComb – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#