(601) 551-0558

200930

CrossFit McComb - CrossFitWarm-up (No Measure)Run 30 Seconds Each Lateral Hops Over PVC Pipe Lateral Squats PVC Straight Leg Swings (15 Seconds Each) Squat to Stands PVC Lift Offs Wall Squats PVC Arch Hold Air Squats PVC Hollow Hold ## Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Couch Stretch: 1 Minute Each SideDiddly Squat (Time)3 Rounds For Time: 800 Meter Run 20 Toes to Bar 10 Front Squats (185/135)

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

30 Seconds Each

Lateral Hops Over PVC Pipe

Lateral Squats

PVC Straight Leg Swings (15 Seconds Each)

Squat to Stands

PVC Lift Offs

Wall Squats

PVC Arch Hold

Air Squats

PVC Hollow Hold

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Couch Stretch: 1 Minute Each Side

Diddly Squat (Time)

3 Rounds For Time:

800 Meter Run

20 Toes to Bar

10 Front Squats (185/135)

200929

CrossFit McComb - CrossFitDeadlift (heavy set of 3 in 10 minutes)Belt Buckle (Time)For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell Burpees

CrossFit McComb – CrossFit

Deadlift (heavy set of 3 in 10 minutes)

Belt Buckle (Time)

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees

Busy weekend for our members!!

Our members were all over this weekend, using their fitness and showing their strengths! Jonathan White competed at the New Roads Triathlon Festival in Louisiana with Keith Kline. Coach Joey Wells, Jessie Rymer, Rip McGraw and Coach LeeAnn Bates along with teammates from Elite CrossTraining in Brookhaven competed in the Pensacola Beach Brawl in Florida. Tracy Deer and Kristen Spears ran the Conquer the Cave 5K in Alabama.

Our members were all over this weekend, using their fitness and showing their strengths!

Jonathan White competed at the New Roads Triathlon Festival in Louisiana with Keith Kline.

Coach Joey Wells, Jessie Rymer, Rip McGraw and Coach LeeAnn Bates along with teammates from Elite CrossTraining in Brookhaven competed in the Pensacola Beach Brawl in Florida.

Tracy Deer and Kristen Spears ran the Conquer the Cave 5K in Alabama.

200928

CrossFit McComb - CrossFitWarm-up (No Measure)10 Squat to Stands [ 30 sec Easy Bike 10 Squat therapy Wall Squats 30 sec Moderate Bike 10 Pausing Air Squats 30 sec Faster Bike 10 Air Squats ## Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Pigeon Pose: 1 Minute Each Side Front Rack Stretch: 45 SecondsWiped Clean (4 Rounds for time)Every 4 Minutes x 5 Rounds: 30 Air Squats 15/12 Calorie Assault Bike 7 Clean and Jerks (115/85)

CrossFit McComb – CrossFit

Warm-up (No Measure)

10 Squat to Stands [

30 sec Easy Bike

10 Squat therapy Wall Squats

30 sec Moderate Bike

10 Pausing Air Squats

30 sec Faster Bike

10 Air Squats

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Pigeon Pose: 1 Minute Each Side Front Rack Stretch: 45 Seconds

Wiped Clean (4 Rounds for time)

Every 4 Minutes x 5 Rounds:

30 Air Squats

15/12 Calorie Assault Bike

7 Clean and Jerks (115/85)

200926

CrossFit McComb - CrossFitStrictly Business (AMRAP - Rounds and Reps)AMRAP 18: 200 Meter Run 10/7 Calorie Assault Bike 5 GHD sit ups

CrossFit McComb – CrossFit

Strictly Business (AMRAP – Rounds and Reps)

AMRAP 18:

200 Meter Run

10/7 Calorie Assault Bike

5 GHD sit ups

200925

CrossFit McComb - CrossFitWarm-up (No Measure)1 Minute Each *With Lighter Dumbbell:* Bike Hollow Hold Single Arm Dumbbell Bent Over Rows (30 Seconds Each) Bike Arch Hold 1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each) Pull up Movt Prep Movement Prep 10 Scap Pull-ups 4 Kip Swings + Stop 2 Kip Swings + 1 Kipping Pull-up 2 Kip Swings + 1 Kipping Pull-up + 2 Kip Swings 2 Kip Swings + 1 Kipping Chest to Bar Pull-up + 2 Kip Swings String Together Chest to Bar Pull-ups (or Chin Over Bar Pull-ups) Snatch Movt Prep *Each Arm With Lighter...

CrossFit McComb – CrossFit

Warm-up (No Measure)

1 Minute Each

*With Lighter Dumbbell:*

Bike

Hollow Hold

Single Arm Dumbbell Bent Over Rows (30 Seconds Each)

Bike

Arch Hold

1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each)

Pull up Movt Prep

Movement Prep

10 Scap Pull-ups

4 Kip Swings + Stop

2 Kip Swings + 1 Kipping Pull-up

2 Kip Swings + 1 Kipping Pull-up + 2 Kip Swings

2 Kip Swings + 1 Kipping Chest to Bar Pull-up + 2 Kip Swings

String Together Chest to Bar Pull-ups (or Chin Over Bar Pull-ups)

Snatch Movt Prep

*Each Arm With Lighter Dumbbell:*

5 Deadlifts

5 High Pulls

5 Push Press

5 Dumbbell Snatches

Big Drip (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

16/12 Calorie Assault Bike

12 Chest to Bar Pull-ups

8 Single Arm Dumbbell Snatches (rx+:70/50; rx: 50/35)

200924

CrossFit McComb - CrossFitWarm-up (No Measure)*With Light Dumbbells:* 20 Single Unders 5 Down Dog pulses 10 Double Dumbbell Romanian Deadlifts 20 Single Unders 5 Push-up to Down Dog 10 Double Dumbbell Single Leg Romanian Deadlifts (Alternate Each Rep) 20 Single Unders 5 Inchworm to Push-up 10 Double Dumbbell Deadlifts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front SquatsBench Press (heavy set of 8)15 minutesDB12 (AMRAP - Rounds and Reps)AMRAP 12: 25 Double Unders 15 Double Dumbbell Deadlifts (50's/35's) 25 Double Unders 15 AbMat Sit-ups

CrossFit McComb – CrossFit

Warm-up (No Measure)

*With Light Dumbbells:*

20 Single Unders

5 Down Dog pulses

10 Double Dumbbell Romanian Deadlifts

20 Single Unders

5 Push-up to Down Dog

10 Double Dumbbell Single Leg Romanian Deadlifts (Alternate Each Rep)

20 Single Unders

5 Inchworm to Push-up

10 Double Dumbbell Deadlifts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Bench Press (heavy set of 8)

15 minutes

DB12 (AMRAP – Rounds and Reps)

AMRAP 12:

25 Double Unders

15 Double Dumbbell Deadlifts (50’s/35’s)

25 Double Unders

15 AbMat Sit-ups

200923

CrossFit McComb - CrossFitWarm-up (No Measure)Run CFMc Warmup 250 Meter Row 20 Bodyweight Walking Lunges 100 Meter Sandbag Run Couch Stretch: 1:30 Each SideUFO (3 Rounds for reps)AMRAP 5: 200' Walking Lunge 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 100' Single Front Rack Dumbbell Walking Lunge (50/35) 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 50' Double Dumbbell Front Rack Walking Lunge (50's/35's) 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining * Your score for each round...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

CFMc Warmup

250 Meter Row

20 Bodyweight Walking Lunges

100 Meter Sandbag Run

Couch Stretch: 1:30 Each Side

UFO (3 Rounds for reps)

AMRAP 5:

200′ Walking Lunge

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

100′ Single Front Rack Dumbbell Walking Lunge (50/35)

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining

* Your score for each round is the total number of calories accumulated

* Ideally the lunges and running take less than 4 minutes to complete, giving you at least 1 minute on the rower for each round

* Adjust distances and weight as needed to accomplish this

200922

CrossFit McComb - CrossFitPipe Down (Time)21-15-9: Power Cleans (115/85) Hand Release Push-ups Directly Into... 21-15-9: Push Press (115/85) Toes to Bar

CrossFit McComb – CrossFit

Pipe Down (Time)

21-15-9:

Power Cleans (115/85)

Hand Release Push-ups

Directly Into…

21-15-9:

Push Press (115/85)

Toes to Bar

200921

CrossFit McComb - CrossFitWarm-up (No Measure)Run CFMc Warm up Barbell Warmup Wall Ball Warm upFront Squat Complexbuild to a heavy single complex 1- 2 sec pause front squat 1- front squatDodgeball (Time)10 Rounds For Time: 15 Wallballs (20/14) 200 Meter RunRain Subs 250m Row 12/9 cal Bike 15 Shuttle Runs [10 Meters each]

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

CFMc Warm up

Barbell Warmup

Wall Ball Warm up

Front Squat Complex

build to a heavy single complex

1- 2 sec pause front squat

1- front squat

Dodgeball (Time)

10 Rounds For Time:

15 Wallballs (20/14)

200 Meter Run
Rain Subs

250m Row

12/9 cal Bike

15 Shuttle Runs [10 Meters each]