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201231

CrossFit McComb - CrossFitAssault Game - (Race) (Calories)bikes all line up with a foam roller in front of each one 3-2-1 go - who beers foam roller crosses the farthest red line first wins everyone gets their foam roller across the line and records how many calories it takesGo until you can't (AMRAP - Rounds)300m run 50m db farmers carry (50/35#) 200m run 50m db farmers carry 100m run 50m db farmers carry 1 min dead hang from rig (accumulate if necessary) Repeat until you can't

CrossFit McComb – CrossFit

Assault Game – (Race) (Calories)

bikes all line up with a foam roller in front of each one

3-2-1 go – who beers foam roller crosses the farthest red line first wins

everyone gets their foam roller across the line and records how many calories it takes

Go until you can’t (AMRAP – Rounds)

300m run

50m db farmers carry (50/35#)

200m run

50m db farmers carry

100m run

50m db farmers carry

1 min dead hang from rig (accumulate if necessary)

Repeat until you can’t

201230

CrossFit McComb - CrossFit12 Bars of. New Year's (Time)95#/65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS *START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT 1 1-2 1-2-3 1-2-3-4 **40 MINUTE TIME CAP

CrossFit McComb – CrossFit

12 Bars of. New Year’s (Time)

95#/65#)

1 DEADLIFT

2 HANG POWER CLEANS

3 FRONT SQUATS

4 SHOULDER PRESS

5 BACK SQUATS

6 PUSH PRESS

7 THRUSTERS

8 SQUAT CLEANS

9 PUSH JERKS

10 HANG POWER SNATCHES

11 OVERHEAD SQUATS

12 SUMO DEADLIFT HIGH PULLS

*START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT

1

1-2

1-2-3

1-2-3-4

**40 MINUTE TIME CAP

201229

CrossFit McComb - CrossFitTriathlon, 2020 style (AMRAP - Rounds and Reps)20 minute AMRAP 2 person teams 1 round equals 20 cal row 20 cal bike 200 m run You can complete each round however you want. Can work simultaneously, in any order, and you can divide the reps however. But you can't start another round until your team completes all the movements in the round Can also do 3 person teams, but the reps go to 30/30/300 and the time goes to 30 minutes

CrossFit McComb – CrossFit

Triathlon, 2020 style (AMRAP – Rounds and Reps)

20 minute AMRAP

2 person teams

1 round equals

20 cal row

20 cal bike

200 m run

You can complete each round however you want. Can work simultaneously, in any order, and you can divide the reps however. But you can’t start another round until your team completes all the movements in the round

Can also do 3 person teams, but the reps go to 30/30/300 and the time goes to 30 minutes

201228

CrossFit McComb - CrossFit12/31 no barbell version (Time)For Time 31 wall balls (20/14#) 31 Pull-Ups 31 kettlebell swings (53/35#) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 Air Squats 31 Unbroken Double-Unders 31??? 31 Lunges 31 Burpees Then, 365 meter Row ()

CrossFit McComb – CrossFit

12/31 no barbell version (Time)

For Time

31 wall balls (20/14#)

31 Pull-Ups

31 kettlebell swings (53/35#)

31 Sit-Ups

31 Toes-to-Bars

31 Push-Ups

31 Box Jumps (24/20 in)

31 Air Squats

31 Unbroken Double-Unders

31???

31 Lunges

31 Burpees

Then, 365 meter Row

()

201224

CrossFit McComb - CrossFitTwas the night before Christmas (AMRAP - Rounds and Reps)24 minute AMRAP Partner WOD 1 sled pull across the gym & back (partner sits on the sled) 2 rope climbs 25 box jumps * sled pull alternates each round * rope climbs & box jumps can be divided however

CrossFit McComb – CrossFit

Twas the night before Christmas (AMRAP – Rounds and Reps)

24 minute AMRAP

Partner WOD

1 sled pull across the gym & back (partner sits on the sled)

2 rope climbs

25 box jumps

* sled pull alternates each round

* rope climbs & box jumps can be divided however

201223

CrossFit McComb - CrossFitMax Bike Calories in 25 seconds (Calories)Max Bike Calories in 25 seconds.49 round down .5 round upCyclist Santa (AMRAP - Rounds and Reps)21 min AMRAP partner wod - you go, I go 8 cal bike 100 ft sled push (90/50#) * sled weight is the plates on the sled, not total weight * every round, go up by 2 cal * Score is the number of cal on the last round you finished and the reps for the next round - for example if you finished the round with 12 cal on the bike and both bikes...

CrossFit McComb – CrossFit

Max Bike Calories in 25 seconds (Calories)

Max Bike Calories in 25 seconds
.49 round down

.5 round up

Cyclist Santa (AMRAP – Rounds and Reps)

21 min AMRAP

partner wod – you go, I go

8 cal bike

100 ft sled push (90/50#)

* sled weight is the plates on the sled, not total weight

* every round, go up by 2 cal

* Score is the number of cal on the last round you finished and the reps for the next round – for example if you finished the round with 12 cal on the bike and both bikes and 1 sled push on the round 14 your score would be:

12 rd, 29 reps

ORDER OF MOVEMENTS

P1 Bike, P2 Bike. P1 Sled P2 Sled, etc

201222

CrossFit McComb - CrossFit12 Days of Christmas (Time)12 days of christmas 100m run 2 TGU (53/35#) 3 Box Jumps 4 bar over burpees 5 Power Cleans (95/65#) 6 Front Squats 7 ghd 8 KB snatches 9 Double unders (3x singles) 10 Pull ups 11 KB swings 12 Deadlifts 1 , 2-1, 3-2-1, 4-3-2-1, etc same weight for kb movements/barbell movements

CrossFit McComb – CrossFit

12 Days of Christmas (Time)

12 days of christmas

100m run

2 TGU (53/35#)

3 Box Jumps

4 bar over burpees

5 Power Cleans (95/65#)

6 Front Squats

7 ghd

8 KB snatches

9 Double unders (3x singles)

10 Pull ups

11 KB swings

12 Deadlifts

1 , 2-1, 3-2-1, 4-3-2-1, etc

same weight for kb movements/barbell movements

201221

CrossFit McComb - CrossFit3 Position Power SnatchIsa-ball (AMRAP - Rounds and Reps)AMRAP 12: 3 Power Snatches (135/95) 15 Wallballs (20/14)

CrossFit McComb – CrossFit

3 Position Power Snatch

Isa-ball (AMRAP – Rounds and Reps)

AMRAP 12:

3 Power Snatches (135/95)

15 Wallballs (20/14)

201219

CrossFit McComb - CrossFitOverhead Squat (heavy single)Front Squat (heavy single)Back Squat (heavy single)

CrossFit McComb – CrossFit

Overhead Squat (heavy single)

Front Squat (heavy single)

Back Squat (heavy single)

201218

CrossFit McComb - CrossFitWarm-up (No Measure)run/row/ride 30 Seconds Each Box Step-ups (Lower) Knuckle Drags Active Spidermans Push-up to Down Dog Box Step-ups (Higher) ## 30 Seconds Each Single Dumbbell Romanian Deadlifts Single Dumbbell Russian Swings Single Dumbell Strict Press *All Right, Then All Left* Barbell Warmup MOBILITY 1 min Dumbbell Assisted Straddle Stretch Drop Ankle Stretch: 40 Seconds Each SideDeadlift (heavy 2)Deadlift (heavy 4)Deadlift (heavy 6)Hot & Bothered (AMRAP - Rounds and Reps)Individual AMRAP 15: 40 Single Dumbbell Hang Clean and Jerks (50/35) 20 Box Jumps (24"/20") 10 Deadlifts (245/165) *c&j: alternate every 5 reps Partner AMRAP 15: alt rds...

CrossFit McComb – CrossFit

Warm-up (No Measure)

run/row/ride

30 Seconds Each

Box Step-ups (Lower)

Knuckle Drags

Active Spidermans

Push-up to Down Dog

Box Step-ups (Higher)

## 30 Seconds Each

Single Dumbbell Romanian Deadlifts

Single Dumbbell Russian Swings

Single Dumbell Strict Press

*All Right, Then All Left*

Barbell Warmup

MOBILITY

1 min Dumbbell Assisted Straddle Stretch

Drop Ankle Stretch: 40 Seconds Each Side

Deadlift (heavy 2)

Deadlift (heavy 4)

Deadlift (heavy 6)

Hot & Bothered (AMRAP – Rounds and Reps)

Individual

AMRAP 15:

40 Single Dumbbell Hang Clean and Jerks (50/35)

20 Box Jumps (24″/20″)

10 Deadlifts (245/165)

*c&j: alternate every 5 reps

Partner

AMRAP 15:

alt rds

20 Single Dumbbell Hang Clean and Jerks (50/35)

10 Box Jumps (24″/20″)

5 Deadlifts (245/165)

*c&j: alternate every 5 reps