(601) 551-0558

200601

CrossFit McComb - CrossFitPush Press (Push Press 70% x 5 x 5)Base Camp (AMRAP - Rounds and Reps)AMRAP 15: 1 Round of "Strict Cindy" 1 Clean and Jerk (155/105) 1 Round of "Strict Cindy" 2 Clean and Jerks (155/105) 1 Round of "Strict Cindy" 3 Clean and Jerks (155/105) ... Add (1) Clean and Jerk Per Round

CrossFit McComb – CrossFit

Push Press (Push Press 70% x 5 x 5)

Base Camp (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 Clean and Jerk (155/105)

1 Round of “Strict Cindy”

2 Clean and Jerks (155/105)

1 Round of “Strict Cindy”

3 Clean and Jerks (155/105)



Add (1) Clean and Jerk Per Round

200529

CrossFit McComb - CrossFiteHarmony (Time)For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Power Snatches 30 Overhead Squats * On the Minute: 5 Burpees * Barbell: 95/65

CrossFit McComb – CrossFit

eHarmony (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees

* Barbell: 95/65

200528

CrossFit McComb - CrossFitReverse Psychology (Time)5 Rounds For Time: 30 Reverse Lunges 200m Run 10 Toes to Bar

CrossFit McComb – CrossFit

Reverse Psychology (Time)

5 Rounds For Time:

30 Reverse Lunges

200m Run

10 Toes to Bar

200527

CrossFit McComb - CrossFitFive Below (3 Rounds for reps)AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats (50's/35's) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 9 Dumbbell Thrusters (50's/35's) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 6 Dumbbell Clusters (50's/35's) * Your score for each AMRAP will be the total reps of lateral burpees and dumbbell movements

CrossFit McComb – CrossFit

Five Below (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters (50’s/35’s)

* Your score for each AMRAP will be the total reps of lateral burpees and dumbbell movements

200526

CrossFit McComb - CrossFitFlex seal v2 (Time)21-15-9 Deadlifts (135/95#) Sit ups Maybe another movement 12/10 cal row After Each Round

CrossFit McComb – CrossFit

Flex seal v2 (Time)

21-15-9

Deadlifts (135/95#)

Sit ups

Maybe another movement

12/10 cal row After Each Round

200525

CrossFit McComb - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

CrossFit McComb – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

200522

CrossFit McComb - CrossFitCinnamon Swirl (AMRAP - Rounds and Reps)AMRAP 20: 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65) 15 Deadlifts (95/65)Metcon (No Measure)Body Amour Accumulate 3 Minutes in a Weighted Hollow Hold Every Break: 30 Second Arch Hold

CrossFit McComb – CrossFit

Cinnamon Swirl (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)

Metcon (No Measure)

Body Amour

Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold

200521

CrossFit McComb - CrossFitAthlete's Foot (5 Rounds for reps)5 Rounds: 1 Minute Box Jumps (24/20) 1 Minute Toes to Bar 1 Minute Kettlebell Swings (53/35) 1 Minute RestIf you don't have 5 unbroken T2B, please do one of the following: * Toes to Ring * Feet as High as Possible * Toes to Rig ()

CrossFit McComb – CrossFit

Athlete’s Foot (5 Rounds for reps)

5 Rounds:

1 Minute Box Jumps (24/20)

1 Minute Toes to Bar

1 Minute Kettlebell Swings (53/35)

1 Minute Rest
If you don’t have 5 unbroken T2B, please do one of the following:

* Toes to Ring

* Feet as High as Possible

* Toes to Rig

()

200520

CrossFit McComb - CrossFitSomebody is turning 29 (jessie) (Time)5 rope climbs 10 cal bike or row 14 snatches (Rx+: 135/95#) (rd: 95/65#) 29 wall balls (Rx: 30/20#) (Rx: 20/14#) 3x290 m run 29 wall balls 14 snatches 10 cal bike or row 5 rope climbsMetcon (No Measure)Body Armor 4 Rounds: 30 Seconds Max Double Dumbbell Rows 30 Seconds Rest 30 Seconds Max Double Dumbbell Romanian Deadlifts 30 Seconds Rest

CrossFit McComb – CrossFit

Somebody is turning 29 (jessie) (Time)

5 rope climbs

10 cal bike or row

14 snatches (Rx+: 135/95#) (rd: 95/65#)

29 wall balls (Rx: 30/20#) (Rx: 20/14#)

3×290 m run

29 wall balls

14 snatches

10 cal bike or row

5 rope climbs

Metcon (No Measure)

Body Armor

4 Rounds:

30 Seconds Max Double Dumbbell Rows

30 Seconds Rest

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Rest

200519

CrossFit McComb - CrossFitLong Beach (Time)1 Round: 160 Double Unders 800 Meter Run 40 Bar Facing Burpees 2 Rounds: 80 Double Unders 400 Meter Run 20 Bar Facing Burpees 3 Rounds: 40 Double Unders 200 Meter Run 10 Bar Facing BurpeesMetcon (No Measure)Body Armor 8 Rounds: 20 Seconds Max Sit-ups 10 Seconds Hollow Hold 20 Seconds Max Glute Bridges 10 Seconds Glute Bridge Hold

CrossFit McComb – CrossFit

Long Beach (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees

Metcon (No Measure)

Body Armor

8 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold