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201031

CrossFit McComb - CrossFitInvictus: The Running Dead (Time)1600m Run 50 deadlifts (225/155) 50 cal bike 50 db box step overs (50/35#) 1600m Run

CrossFit McComb – CrossFit

Invictus: The Running Dead (Time)

1600m Run

50 deadlifts (225/155)

50 cal bike

50 db box step overs (50/35#)

1600m Run

201030

CrossFit McComb - CrossFitSpooky WOD (Time)10 Movements, 31 Reps Each!! Petrifying Pull-ups Haunted Hammer-Strikes (16 on weak side/15 on strong side) Blood-Curdling Box Jumps (24/20) Putrified Power-Snatches (95/65) Alarming Air Squats Spine-Chilling Sit-ups (with medball overhead) Wicked Wall Balls (20/14) Killer Kettlebell Swings (53/35) Bone-Chilling Burpee Get Overs Tortuous Toes-to-Bar

CrossFit McComb – CrossFit

Spooky WOD (Time)

10 Movements, 31 Reps Each!!

Petrifying Pull-ups

Haunted Hammer-Strikes (16 on weak side/15 on strong side)

Blood-Curdling Box Jumps (24/20)

Putrified Power-Snatches (95/65)

Alarming Air Squats

Spine-Chilling Sit-ups (with medball overhead)

Wicked Wall Balls (20/14)

Killer Kettlebell Swings (53/35)

Bone-Chilling Burpee Get Overs

Tortuous Toes-to-Bar

201029

CrossFit McComb - CrossFitWarm-up (No Measure)Run 10 Active Spiderman + Hamstring stretch 10 Active Samson + Air Squat 10 Shoulder Taps 10 Lateral Squats 10 Push-up to Down Dog Wall Squats Pull up warmupWarm-up (No Measure)Pull Up Work **Lay flat on your back - arms by your side - press palms into your hand for 15 secs - that's your lats ** 3 min EMOM - 1 pull up negative **bar on a low j cup - pulls up for 1 minTime After Time (3 Rounds for reps)AMRAP 5: 5 Strict Pull-ups (strict ring rows/shoulders directly under bar w/legs straight)...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

10 Active Spiderman + Hamstring stretch

10 Active Samson + Air Squat

10 Shoulder Taps

10 Lateral Squats

10 Push-up to Down Dog

Wall Squats

Pull up warmup

Warm-up (No Measure)

Pull Up Work

**Lay flat on your back – arms by your side – press palms into your hand for 15 secs – that’s your lats

** 3 min EMOM – 1 pull up negative

**bar on a low j cup – pulls up for 1 min

Time After Time (3 Rounds for reps)

AMRAP 5:

5 Strict Pull-ups (strict ring rows/shoulders directly under bar w/legs straight)

10 Push-ups

15 Air Squats

Rest 1 Minute

AMRAP 5:

5 Pull-ups (jumping pull ups)

10 Push-ups

15 Air Squats

Rest 1 Minute

AMRAP 5:

5 Chest to Bar Pull-ups (jumping C2B)

10 Push-ups

15 Air Squats

201028

CrossFit McComb - CrossFitWarm-up (No Measure)30 Sec Easy Row 30 Sec Easy Assault Bike 10 Push to Down Dog 30 Sec Mod Row 30 Sec Moderate Assault Bike 10 active spiderman + hamstring stretch 30 Sec Faster Row 30 Sec Faster Assault Bike 10 walk out to Push-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front SquatsDeadlift (2-3 x 2-3 x 95%)this means do 2 or 3 reps for 2 or 3 sets, depending upon how the lift feels. Please change the sets and reps when submitting...

CrossFit McComb – CrossFit

Warm-up (No Measure)

30 Sec Easy Row

30 Sec Easy Assault Bike

10 Push to Down Dog

30 Sec Mod Row

30 Sec Moderate Assault Bike

10 active spiderman + hamstring stretch

30 Sec Faster Row

30 Sec Faster Assault Bike

10 walk out to Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Deadlift (2-3 x 2-3 x 95%)

this means do 2 or 3 reps for 2 or 3 sets, depending upon how the lift feels. Please change the sets and reps when submitting your scores

Paul Bunyan (AMRAP – Rounds and Reps)

AMRAP 15:

15/12 Calorie Row

20/15 Calorie Assault Bike

15 Deadlifts (225/155)

Weekend Warriors!!

At CrossFit McComb, we don't just workout to get better at CrossFit. We workout to have fun & enjoy what our fitness allows us to do. This weekend several members "used their fitness!" Scott & Tara Campbell made our Saturday workout a family event by bringing the kids, London & Brody! Kimberly Hardy Bean, Adrianne Woodall Weekley, and Maddox Spears ran the Road to a Cure 5k in Osyka - and Kristen Spears was the race director. Kimberly was first overall female. Adrianne was second place in her age group. And this was Maddox's first race! Jonathan White ran the...

At CrossFit McComb, we don’t just workout to get better at CrossFit. We workout to have fun & enjoy what our fitness allows us to do.
This weekend several members “used their fitness!”
Scott & Tara Campbell made our Saturday workout a family event by bringing the kids, London & Brody!
Kimberly Hardy Bean, Adrianne Woodall Weekley, and Maddox Spears ran the Road to a Cure 5k in Osyka – and Kristen Spears was the race director. Kimberly was first overall female. Adrianne was second place in her age group. And this was Maddox’s first race!
Jonathan White ran the Trick or Treat Trot 5k in Brookhaven.
And LeeAnn Bates finished the Homochitto River Race (run, mountain bike, kayak) in Meadville.
Congrats to everyone for taking on challenges and accomplishing them!

 

201027

CrossFit McComb - CrossFitBack Squat (3x5 (record each set separately) Set 1) * There is the option to build to a heavy set of 5 or stay at a challenging load across * Record the weight used for all 3 setsBack Squat (3x5 Set 2)Back Squat (3x5 Set 3)Finish Line (Time)For Time: 21-15-9: Kettlebell Swings (53/35) Burpees Directly Into... 800 Meter Run

CrossFit McComb – CrossFit

Back Squat (3×5 (record each set separately) Set 1)

* There is the option to build to a heavy set of 5 or stay at a challenging load across

* Record the weight used for all 3 sets

Back Squat (3×5 Set 2)

Back Squat (3×5 Set 3)

Finish Line (Time)

For Time:

21-15-9:

Kettlebell Swings (53/35)

Burpees

Directly Into…

800 Meter Run

201026

CrossFit McComb - CrossFitTim's WOD (Time)Buy In: 100 double unders 5 RFT of: 10 17 20 Cash out: 15 wall balls 200m run Meanings 100 doubles - doubles were Tim's movement - he did the 100 day double under TWO times Push Press - last movement that Tim PRd OH Walking lunges: ask Mo for that story Cash out: the last WOD Tim did was 10 RFT of 15 wallballs, 200m run

CrossFit McComb – CrossFit

Tim’s WOD (Time)

Buy In: 100 double unders

5 RFT of:

10

17

20

Cash out:

15 wall balls

200m run

Meanings

100 doubles – doubles were Tim’s movement – he did the 100 day double under TWO times

Push Press – last movement that Tim PRd

OH Walking lunges: ask Mo for that story

Cash out: the last WOD Tim did was 10 RFT of 15 wallballs, 200m run

201024

CrossFit McComb - CrossFitPower Clean + Hang Power Clean (build to a heavy set)Get Low (Time)3 Rounds For Time: 600 Meter Run 6 Rounds of "The Chief" 1 Round of "The Chief": 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats

CrossFit McComb – CrossFit

Power Clean + Hang Power Clean (build to a heavy set)

Get Low (Time)

3 Rounds For Time:

600 Meter Run

6 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

201023

CrossFit McComb - CrossFitWarm-up (No Measure)Run Line Drills BB WarmupPush Press (heavy set of 3)Kick, Push (AMRAP - Rounds and Reps)AMRAP 12: 3 Push Presses (115/85) 3 Toes to Bar 3 Calorie Assault Bike 6 Push Presses (115/85) 6 Toes to Bar 6 Calorie Assault Bike ... [Add 3 Reps Every Round]

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

Line Drills

BB Warmup

Push Press (heavy set of 3)

Kick, Push (AMRAP – Rounds and Reps)

AMRAP 12:

3 Push Presses (115/85)

3 Toes to Bar

3 Calorie Assault Bike

6 Push Presses (115/85)

6 Toes to Bar

6 Calorie Assault Bike



[Add 3 Reps Every Round]

202022

CrossFit McComb - CrossFitWarm-up (No Measure)Run 20 singles - low/fast 10 Shoulder Taps 20 singles - slow/high 10 Jumping Jacks 10 double taps 10 Push-up to Down Dog 10 doubles 10 sit upsMetcon (No Measure)3 min EMOM Pull-up Negative 3min EMOM banded pvc lat pull downsSpin Move (Time)For Time: 800 Meter Run 3 Rounds: 50 Double Unders 25 AbMat Sit-ups 15 Push-ups 800 Meter Run 3 Rounds: 50 Double Unders 25 AbMat Sit-ups 15 Push-ups 800 Meter Run

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

20 singles – low/fast

10 Shoulder Taps

20 singles – slow/high

10 Jumping Jacks

10 double taps

10 Push-up to Down Dog

10 doubles

10 sit ups

Metcon (No Measure)

3 min EMOM Pull-up Negative

3min EMOM banded pvc lat pull downs

Spin Move (Time)

For Time:

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run

3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups

800 Meter Run