(601) 551-0558

210228

CrossFit McComb - CrossFitMetcon (Time)OD 600 meter run 20–15-10 DB Deadlifts (50 / 35) Alt DB hang clean and jerk (50/35) 400m run 10-15-20 DB Goblet Squats (50/35) Alt DB Power snatch (50/35) 200 meter run

CrossFit McComb – CrossFit

Metcon (Time)

OD

600 meter run

20–15-10

DB Deadlifts (50 / 35)

Alt DB hang clean and jerk (50/35)

400m run

10-15-20

DB Goblet Squats (50/35)

Alt DB Power snatch (50/35)

200 meter run

210226

CrossFit McComb - CrossFitHang in there Partner (AMRAP - Rounds and Reps)EMOM (with a Partner) for 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

CrossFit McComb – CrossFit

Hang in there Partner (AMRAP – Rounds and Reps)

EMOM (with a Partner) for 20 minutes

5 Thrusters (95/65 lb)

5 Burpees

While partner hangs from Pull-Up Bar

This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

210225

CrossFit McComb - CrossFitSquat Snatch (heavy single)What's Up? (AMRAP - Rounds and Reps)AMRAP 9: 3 Squat Snatches (95/65) 3 Toes to Bar 6 Squat Snatches (95/65) 6 Toes to Bar 9 Squat Snatches (95/65) 9 Toes to Bar ... Add 3 Reps Per Round

CrossFit McComb – CrossFit

Squat Snatch (heavy single)

What’s Up? (AMRAP – Rounds and Reps)

AMRAP 9:

3 Squat Snatches (95/65)

3 Toes to Bar

6 Squat Snatches (95/65)

6 Toes to Bar

9 Squat Snatches (95/65)

9 Toes to Bar



Add 3 Reps Per Round

210224

CrossFit McComb - CrossFit"Wise Men" [On the 0:00] (3 Rounds for reps)AMRAP 3: 3 Power Cleans (135/95) 3 Front Squats (135/95) 3 Push Jerks (135/95) Rest 3 Minutes AMRAP 3: 3 Power Cleans (155/105) 3 Front Squats (155/105) 3 Push Jerks (155/105) Rest 3 Minutes AMRAP 3: 3 Power Cleans (185/135) 3 Front Squats (185/135) 3 Push Jerks (185/135)Barbell Complex [On the 20:00] (Weight)7 Minutes to Build to a Heavy Complex: 1 Power Clean 3 Front Squats 1 Shoulder to Overhead

CrossFit McComb – CrossFit

“Wise Men” [On the 0:00] (3 Rounds for reps)

AMRAP 3:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (155/105)

3 Front Squats (155/105)

3 Push Jerks (155/105)

Rest 3 Minutes

AMRAP 3:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Barbell Complex [On the 20:00] (Weight)

7 Minutes to Build to a Heavy Complex:

1 Power Clean

3 Front Squats

1 Shoulder to Overhead

210223

CrossFit McComb - CrossFitBurpee Cycling (Time)50 burpee box overs 6 min capPull it together (AMRAP - Rounds and Reps)13 min AMRAP 600/500m row 9 deadlifts 255/185# 12 single arm burpee box step overs 60/35# - facing boxMetcon (AMRAP - Reps)6 min AMRAP - burpee box overs

CrossFit McComb – CrossFit

Burpee Cycling (Time)

50 burpee box overs

6 min cap

Pull it together (AMRAP – Rounds and Reps)

13 min AMRAP

600/500m row

9 deadlifts 255/185#

12 single arm burpee box step overs 60/35# – facing box

Metcon (AMRAP – Reps)

6 min AMRAP – burpee box overs

210222

CrossFit McComb - CrossFitSnake eyes (Time)Snake Eyes" 10 Rounds For Time [30 Minute Cap]: 10 Dumbbell Renegade Rows (50's/35's) 30 Double Unders 500 Meter Bike Erg

CrossFit McComb – CrossFit

Snake eyes (Time)

Snake Eyes”

10 Rounds For Time [30 Minute Cap]:

10 Dumbbell Renegade Rows (50’s/35’s)

30 Double Unders

500 Meter Bike Erg

210223

CrossFit McComb - CrossFitBurpee Cycling (AMRAP - Reps)50 burpee box jump overs 6 min cap

CrossFit McComb – CrossFit

Burpee Cycling (AMRAP – Reps)

50 burpee box jump overs

6 min cap

210220

CrossFit McComb - CrossFitH53 (Time)Hero WOD for Lt Michael Boutte Hancock Co Sheriff Office Buy In: 1 mile run Then 2 rds 57 kb swings (35/25#) 53 front squats (45/35#) empty bar 29 pullups Cash out: 21 burpees rx: as written rx+: with vest 1= day of eow 2=children 57=age 53=badge # 29=years of service 21= year of eow

CrossFit McComb – CrossFit

H53 (Time)

Hero WOD for Lt Michael Boutte

Hancock Co Sheriff Office

Buy In: 1 mile run

Then

2 rds

57 kb swings (35/25#)

53 front squats (45/35#) empty bar

29 pullups

Cash out: 21 burpees

rx: as written

rx+: with vest

1= day of eow

2=children

57=age

53=badge #

29=years of service

21= year of eow

210219

CrossFit McComb - CrossFitpanic breathing (Time)For Time (with a Partner) 500-400-300-200-100 meter Row (each) Partner Holds Kettlebells in Rack (2-53/35#) 5 Burpee penalty @end for each drop of kettlebells With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner "rests" with two kettlebells in rack position. The "resting" partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of kettlebells before the...

CrossFit McComb – CrossFit

panic breathing (Time)

For Time (with a Partner)

500-400-300-200-100 meter Row (each)

Partner Holds Kettlebells in Rack (2-53/35#)

5 Burpee penalty @end for each drop of kettlebells

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.

210218

CrossFit McComb - CrossFit

CrossFit McComb – CrossFit