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210430

CrossFit McComb - CrossFitBurden/Bucket/Block/Tire (Time)Partner WOD (Teams of 2) 4 rounds for time of: *400m partner burden run *Completed at the same time: Partner A: 150 ft Bucket Partner B: 150 ft Block drag (pull sled) and then swap *12 tire flips (6 each)

CrossFit McComb – CrossFit

Burden/Bucket/Block/Tire (Time)

Partner WOD (Teams of 2)

4 rounds for time of:

*400m partner burden run

*Completed at the same time:

Partner A: 150 ft Bucket

Partner B: 150 ft Block drag (pull sled)

and then swap

*12 tire flips (6 each)

210429

CrossFit McComb - CrossFitKaren, Run! (Time)Karen! Run!" 10 Rounds For Time: 12 Wall Balls (20/14) 100m Run

CrossFit McComb – CrossFit

Karen, Run! (Time)

Karen! Run!”

10 Rounds For Time:

12 Wall Balls (20/14)

100m Run

210428

CrossFit McComb - CrossFitFive O'Clock Somewhere (3 Rounds for reps)AMRAP 5:00 27 Power Snatches (95/65) 27 Burpees 27/21 Calorie Assault Bike Rest 5:00 AMRAP 5:00 21 Power Snatches (115/85) 21 Lateral Barbell Burpees 21/15 Calorie Assault BIke Rest 5:00 AMRAP 5:00 15 Power Snatches (135/95) 15 Barbell Facing Burpees 15/12 Calorie Assault Bike

CrossFit McComb – CrossFit

Five O’Clock Somewhere (3 Rounds for reps)

AMRAP 5:00

27 Power Snatches (95/65)

27 Burpees

27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:00

21 Power Snatches (115/85)

21 Lateral Barbell Burpees

21/15 Calorie Assault BIke

Rest 5:00

AMRAP 5:00

15 Power Snatches (135/95)

15 Barbell Facing Burpees

15/12 Calorie Assault Bike

210427

CrossFit McComb - CrossFitSquat Clean and Jerk (5@65% 3@70% 1@75%)squat clean + split jerk quality reps at each percentage (if it's not quality, it doesn't count)Handle With Care (AMRAP - Rounds and Reps)AMRAP 15: 30 Double Unders 15 Deadlifts (115/85) 30 Double Unders 15 Hang Power Cleans (115/85) 30 Double Unders 15 Push Jerks (115/85)

CrossFit McComb – CrossFit

Squat Clean and Jerk (5@65% 3@70% 1@75%)

squat clean + split jerk

quality reps at each percentage (if it’s not quality, it doesn’t count)

Handle With Care (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Deadlifts (115/85)

30 Double Unders

15 Hang Power Cleans (115/85)

30 Double Unders

15 Push Jerks (115/85)

210426

CrossFit McComb - CrossFitQuadratic Formula (Time)Quadratic Formula" 4 Rounds For Time: 18/12 Calorie Row 15 Box Jump Overs (24"/20") 12 Toes to Bar 9 Dumbbell Front Squats (50's/35's)

CrossFit McComb – CrossFit

Quadratic Formula (Time)

Quadratic Formula”

4 Rounds For Time:

18/12 Calorie Row

15 Box Jump Overs (24″/20″)

12 Toes to Bar

9 Dumbbell Front Squats (50’s/35’s)

210424

CrossFit McComb - CrossFitWho's that lady (AMRAP - Rounds and Reps)AMRAP 25: 15/12 Calorie Assault Bike or Row 1 Round of "Cindy" 3 Power Clean and Jerks (135/95) 15/12 Calorie Assault Bike or Row 1 Round of "Cindy" 6 Power Clean and Jerks (135/95) 15/12 Calorie Assault Bike or Row 1 Round of "Cindy" 9 Power Clean and Jerks (135/95)

CrossFit McComb – CrossFit

Who’s that lady (AMRAP – Rounds and Reps)

AMRAP 25:

15/12 Calorie Assault Bike or Row

1 Round of “Cindy”

3 Power Clean and Jerks (135/95)

15/12 Calorie Assault Bike or Row

1 Round of “Cindy”

6 Power Clean and Jerks (135/95)

15/12 Calorie Assault Bike or Row

1 Round of “Cindy”

9 Power Clean and Jerks (135/95)

210423

CrossFit McComb - CrossFitAnnie Meets Adrianne for a Run (Time)100-80-60-40-20 Single unders 50-40-30-20-10 Abmat sit ups 5-4-3-2-1 OHS (76/55#) After each round, 400m run (you will end with a run) Rx+: change the singles to 50-40-30-20-10 Double Unders

CrossFit McComb – CrossFit

Annie Meets Adrianne for a Run (Time)

100-80-60-40-20

Single unders

50-40-30-20-10

Abmat sit ups

5-4-3-2-1

OHS (76/55#)

After each round, 400m run (you will end with a run)

Rx+: change the singles to

50-40-30-20-10

Double Unders

210422

CrossFit McComb - CrossFitOur Pets Heads Are Falling Off (AMRAP - Rounds and Reps)12:00 AMRAP Row 250/200m 20' Handstand Walk 14 Pistols### HANDSTAND WALK * 40' Double Dumbbell Overhead Carry * 20' Bear Crawl * 20 Second Handstand Hold * 4 Wall Walks * 8 Inchworm to Push up ### PISTOL * Pistols to a Target/With Support (Band/Box) * Weighted or unweighted Step Back Reverse Lunges * One leg slide down a box

CrossFit McComb – CrossFit

Our Pets Heads Are Falling Off (AMRAP – Rounds and Reps)

12:00 AMRAP

Row 250/200m

20′ Handstand Walk

14 Pistols
### HANDSTAND WALK

* 40′ Double Dumbbell Overhead Carry

* 20′ Bear Crawl

* 20 Second Handstand Hold

* 4 Wall Walks

* 8 Inchworm to Push up

### PISTOL

* Pistols to a Target/With Support (Band/Box)

* Weighted or unweighted Step Back Reverse Lunges

* One leg slide down a box

210421

CrossFit McComb - CrossFitSquat Clean (3@65% 2@70% 1@75%)Emergency Brake (Time)For Time: 30/24 Calorie Assault Bike 30 Power Cleans (115/85) 30/24 Calorie Assault Bike 30 Front Squats (115/85) 30/24 Calorie Assault Bike 30 Squat Cleans (115/85) * Work in 2 Minutes On + 1 Minute Off * Athletes Pick Up Where They Left Off in the Chipper * Score is Completion Time, Including Rest Time * 24 min Cap - HARD CAP

CrossFit McComb – CrossFit

Squat Clean (3@65% 2@70% 1@75%)

Emergency Brake (Time)

For Time:

30/24 Calorie Assault Bike

30 Power Cleans (115/85)

30/24 Calorie Assault Bike

30 Front Squats (115/85)

30/24 Calorie Assault Bike

30 Squat Cleans (115/85)

* Work in 2 Minutes On + 1 Minute Off

* Athletes Pick Up Where They Left Off in the Chipper

* Score is Completion Time, Including Rest Time

* 24 min Cap – HARD CAP

210420

CrossFit McComb - CrossFitSplit Jerk (5@70%'3@75% 1@80%)Crew neck (Time)For Time 27-21-15-9: Chest to Bar Pull-ups Push Jerks (135/95) Run 400m

CrossFit McComb – CrossFit

Split Jerk (5@70%’3@75% 1@80%)

Crew neck (Time)

For Time

27-21-15-9:

Chest to Bar Pull-ups

Push Jerks (135/95)

Run 400m