(601) 551-0558

210217

CrossFit McComb - CrossFit9 to 5 (3 Rounds for reps)AMRAP 5: 15/12 Calorie Bike Erg 12 Chest to Bar Pull-ups 9 Front Squats (135/95) Rest 5 Minutes AMRAP 5: 12/9 Calorie Bike Erg 9 Chest to Bar Pull-ups 6 Front Squats (155/105) Rest 5 Minutes AMRAP 5: 9/6 Calorie Bike Erg 6 Chest to Bar Pull-ups 3 Front Squats (185/135)

CrossFit McComb – CrossFit

9 to 5 (3 Rounds for reps)

AMRAP 5:

15/12 Calorie Bike Erg

12 Chest to Bar Pull-ups

9 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

12/9 Calorie Bike Erg

9 Chest to Bar Pull-ups

6 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

9/6 Calorie Bike Erg

6 Chest to Bar Pull-ups

3 Front Squats (185/135)

210216

CrossFit McComb - CrossFitPush Jerk (heavy 3)Eighth Wonder (Time)8 Rounds For Time: 8 Push Jerks (135/95) 8 Lateral Barbell Burpees

CrossFit McComb – CrossFit

Push Jerk (heavy 3)

Eighth Wonder (Time)

8 Rounds For Time:

8 Push Jerks (135/95)

8 Lateral Barbell Burpees

210215

CrossFit McComb - CrossFitBack Squat (set of 10)On the 2:30 x 5 Sets: Set 1: 10 Back Squats Set 2: 8 Back Squats Set 3: 6 Back Squats Set 4: 4 Back Squats Set 5: 2 Back SquatsBack Squat (set of 8)Back Squat (set of 6)Back Squat (set of 4)Back Squat (set of 2)Bootleg (AMRAP - Rounds and Reps)AMRAP 15: 21 Wallballs (20"/14") 18 Single Dumbbell Alternating Power Snatches (50/35) 15 Toes to Bar 12 Box Jump Overs (24"/20")Metcon (AMRAP - Rounds and Reps)At home wod AMRAP 15: 50 Double Unders/jumping jacks 40 AbMat Sit-Ups 30 Goblet Squats /air squats...

CrossFit McComb – CrossFit

Back Squat (set of 10)

On the 2:30 x 5 Sets:

Set 1: 10 Back Squats

Set 2: 8 Back Squats

Set 3: 6 Back Squats

Set 4: 4 Back Squats

Set 5: 2 Back Squats

Back Squat (set of 8)

Back Squat (set of 6)

Back Squat (set of 4)

Back Squat (set of 2)

Bootleg (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs (20″/14″)

18 Single Dumbbell Alternating Power Snatches (50/35)

15 Toes to Bar

12 Box Jump Overs (24″/20″)

Metcon (AMRAP – Rounds and Reps)

At home wod

AMRAP 15:

50 Double Unders/jumping jacks

40 AbMat Sit-Ups

30 Goblet Squats /air squats

20 Single Dumbbell Alternating Power Snatches/alt lunges

210212

CrossFit McComb - CrossFitBox Jump + Deadlift On the 1:30 x 5 Sets: 3 High Box Jumps 3 Deadlifts *Start Around ~60% 1RM & Build*Jukebox (Time)5 Rounds For Time: 15 Deadlifts (155/105) 12 Box Jump Overs (24"/20") 9 Front Squats (155/105)

CrossFit McComb – CrossFit

Box Jump + Deadlift

On the 1:30 x 5 Sets:

3 High Box Jumps

3 Deadlifts

*Start Around ~60% 1RM & Build*

Jukebox (Time)

5 Rounds For Time:

15 Deadlifts (155/105)

12 Box Jump Overs (24″/20″)

9 Front Squats (155/105)

210211

CrossFit McComb - CrossFitAbsolute Value (Calories)3 Rounds: Partner 1: 1 Minute Bike Calories Partner 2: 1 Minute Bike Calories Partner 1: 2 Minute Bike Calories Partner 2: 2 Minute Bike Calories Partner 1: 3 Minute Bike Calories Partner 2: 3 Minute Bike Calories During 1 Minute Break: 9 Kettlebell Swings (53/35) During 2 Minute Break: 15 Kettlebell Swings (53/35) During 3 Minute Break: 21 Kettlebell Swings (53/35)score is total calories at the end of the workout

CrossFit McComb – CrossFit

Absolute Value (Calories)

3 Rounds:

Partner 1: 1 Minute Bike Calories

Partner 2: 1 Minute Bike Calories

Partner 1: 2 Minute Bike Calories

Partner 2: 2 Minute Bike Calories

Partner 1: 3 Minute Bike Calories

Partner 2: 3 Minute Bike Calories

During 1 Minute Break: 9 Kettlebell Swings (53/35)

During 2 Minute Break: 15 Kettlebell Swings (53/35)

During 3 Minute Break: 21 Kettlebell Swings (53/35)
score is total calories at the end of the workout

210210

CrossFit McComb - CrossFit3 Position Squat Snatch (80/85/90%)pockets one inch above knee Floor/mid shin if you don't have full size platesSquat Snatch (record 90%)One Too Many (AMRAP - Reps)AMRAP 10: 50 Double Unders 10 Power Snatches (95/65) 21 Toes to Bar 50 Double Unders 10 Power Snatches (95/65) 15 Chest to Bar Pull-ups 50 Double Unders 10 Power Snatches (95/65) 9 Strict Pull-ups

CrossFit McComb – CrossFit

3 Position Squat Snatch (80/85/90%)

pockets

one inch above knee

Floor/mid shin if you don’t have full size plates

Squat Snatch (record 90%)

One Too Many (AMRAP – Reps)

AMRAP 10:

50 Double Unders

10 Power Snatches (95/65)

21 Toes to Bar

50 Double Unders

10 Power Snatches (95/65)

15 Chest to Bar Pull-ups

50 Double Unders

10 Power Snatches (95/65)

9 Strict Pull-ups

210209

CrossFit McComb - CrossFitKickstarter (AMRAP - Rounds and Reps)AMRAP 20: 30/21 Calorie Assault Bike 20 Single Arm Dumbbell Hang Clean and Jerks (50/35) 30 AbMat Sit-ups 20 Hand Release Push-ups

CrossFit McComb – CrossFit

Kickstarter (AMRAP – Rounds and Reps)

AMRAP 20:

30/21 Calorie Assault Bike

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

30 AbMat Sit-ups

20 Hand Release Push-ups

210208

CrossFit McComb - CrossFitFreedom Sauce (4 Rounds for reps)AMRAP 3: 21 Overhead Squats (95/65) 21 Lateral Burpees Over Erg Max Calorie Row Rest 3 Minutes AMRAP 3: 18 Overhead Squats (115/85) 18 Lateral Burpees Over Erg Max Calorie Row Rest 3 Minutes AMRAP 3: 15 Overhead Squats (135/95) 15 Lateral Burpees Over Erg Max Calorie Row Rest 3 Minutes AMRAP 3: 12 Overhead Squats (155/105) 12 Lateral Burpees Over Erg Max Calorie Row

CrossFit McComb – CrossFit

Freedom Sauce (4 Rounds for reps)

AMRAP 3:

21 Overhead Squats (95/65)

21 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/85)

18 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Lateral Burpees Over Erg

Max Calorie Row

210206

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)25 min amrap 10 cal bike 10 wall balls (20/14) 10 box jumps (24/20) 10 power snatches (95/65) 10 bar facing burpess

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 min amrap

10 cal bike

10 wall balls (20/14)

10 box jumps (24/20)

10 power snatches (95/65)

10 bar facing burpess

210205

CrossFit McComb - CrossFitLeeAnn's 50th (Time)for time: 50 ohs (95/65#) 50 burpees 50 power cleans (135/95#) 50 pull ups 50 deadlifts (225/155#) RX: complete each movement before moving on Scaled: may partition any way you like

CrossFit McComb – CrossFit

LeeAnn’s 50th (Time)

for time:

50 ohs (95/65#)

50 burpees

50 power cleans (135/95#)

50 pull ups

50 deadlifts (225/155#)

RX: complete each movement before moving on

Scaled: may partition any way you like