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210531

CrossFit McComb - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

CrossFit McComb – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

210529

CrossFit McComb - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

CrossFit McComb – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

210528

CrossFit McComb - CrossFitPairup to Throwndown 2021 (Time)For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters 10 synchro pull-ups 400-m run 20 synchro thrusters 20 synchro pull-ups 400-m run 30 synchro thrusters 30 synchro pull-ups 400-m run Time cap: 35 min. WORKOUT VARIATIONS RX’D (54 and under) Women 125-lb. deadlift, 55-lb. thruster Men 185-lb. deadlift, 75-lb. thruster (55 and up) Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees Men 135-lb. deadlift,...

CrossFit McComb – CrossFit

Pairup to Throwndown 2021 (Time)

For time:

30 synchro deadlifts

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run

Time cap: 35 min.

WORKOUT VARIATIONS

RX’D

(54 and under)

Women 125-lb. deadlift, 55-lb. thruster

Men 185-lb. deadlift, 75-lb. thruster

(55 and up)

Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

SCALED

(54 and under)

Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)

Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

210527

CrossFit McComb - CrossFitWarm-up (No Measure)2 rds 10 Jumping Jacks 8 Step Ups 6 Ring Rows (or Bent-Over Row) 4 Push-Ups 200m Run 10 Bunny Hops 5 Squat Drops (Think pull knees to chest, Land in a Squat) 5 Jumps for Height "Hit your Head on the Ceiling! Kidding!" 10 Short Box Jumps "Land Softly" 8 High Knee Jumps 6 Workout Height Box Jumps 5 Hand Elevated Push-ups on the Box 5 Ring Rows :30 Front Plank 5 Rows on Right Side 5 Rows on the Left Side 3 Plank RowsCoach Thursday (AMRAP - Rounds and Reps)AMRAP 14:00 2, 4,...

CrossFit McComb – CrossFit

Warm-up (No Measure)

2 rds

10 Jumping Jacks

8 Step Ups

6 Ring Rows (or Bent-Over Row)

4 Push-Ups

200m Run

10 Bunny Hops

5 Squat Drops (Think pull knees to chest, Land in a Squat)

5 Jumps for Height “Hit your Head on the Ceiling! Kidding!”

10 Short Box Jumps “Land Softly”

8 High Knee Jumps

6 Workout Height Box Jumps

5 Hand Elevated Push-ups on the Box

5 Ring Rows

:30 Front Plank

5 Rows on Right Side

5 Rows on the Left Side

3 Plank Rows

Coach Thursday (AMRAP – Rounds and Reps)

AMRAP 14:00

2, 4, 6, 8, 10….

Box Jump Over (30/24″)

DB Plank Rows (50/35#)

*Run 200 after every round

*1 Plank Row = In a plank, row right, row left

*This is an ascending ladder rep scheme. Add 2 reps to each movement for each round

*Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box Jump Overs, your score would be 12+2)

*For the Run 1 meter = 1 rep

210526

CrossFit McComb - CrossFitWarm-up (No Measure)1:00 Row :30 Single-Unders (alternate between right, left, both feet) :30 Samson Stretch (each side) 1:00 Squat Therapy Reps :30 Jump Rope Speed Steps (https://youtu.be/btvsY1yNAdA) :30 Row (increase speed every :10) 1:30 Squat Hold Double under warm up BB warm up PROGRESSIONS 5 Hang to Shrug 5 Muscle Clean 5 Hang Power + Front Squat 5 Hang Squat CleanSquat Clean and Jerk (1RM)I've been using the other movement - Clean and Jerk - during this cycle - so enter your heaviest today in both places pleaseClean and Jerk (1rm)I've been using this movement for the...

CrossFit McComb – CrossFit

Warm-up (No Measure)

1:00 Row

:30 Single-Unders (alternate between right, left, both feet)

:30 Samson Stretch (each side)

1:00 Squat Therapy Reps

:30 Jump Rope Speed Steps (https://youtu.be/btvsY1yNAdA)

:30 Row (increase speed every :10)

1:30 Squat Hold

Double under warm up

BB warm up

PROGRESSIONS

5 Hang to Shrug

5 Muscle Clean

5 Hang Power + Front Squat

5 Hang Squat Clean

Squat Clean and Jerk (1RM)

I’ve been using the other movement – Clean and Jerk – during this cycle – so enter your heaviest today in both places please

Clean and Jerk (1rm)

I’ve been using this movement for the cycle – please enter your heaviest today in both this movement & the one labeled squat clean and jerk

Hang In There (5 Rounds for time)

On the 4:00 x 5 Rounds:

50 Double Unders

300/250m Row

10 Hang Squat Cleans (115/85)

*Score = Log all times for each round.
It’s a sprint!!

Every 4:00 complete the movements as fast as you can.

Rest for the remaining time.

One round should take between 2:30-3:00. Shoot for at least 1:00 of rest when considering modifications.

**Double Unders**

50 DU’s will take ~:30 – let’s not exceed :30 for any variation used. The goal is to clear the DU’s in 1-2 sets of any repetition scheme.

**Row**

300/250m should take between 1:00-1:15.

**Hang Squat Clean**

10 unbroken repetitions will take ~30. We can spend up to 1:00 here.

210525

CrossFit McComb - CrossFitWarm-up (No Measure)2:00 Bike (moderate - 45-55 RPM Assault Bike) 10 PVC Good Mornings 10 PVC Strict Presses 1:00 Bike (moderate-hard - 65-75 RPM Assault Bike) 5 Glute Bridges 5 Push Up to Down Dog :30 Bike (hard - 80+ RPM Assault Bike) :30 Ankle Stretch :30 Alternating Single Leg Toe Touch Push Press Prep 3 Dip & Hold 3 Single Arm DB Push Press (right) 3 Single Arm DB Push Press (left) 5 DB Push Press (w/ a pause overhead) 5 DB Push Press (w/ no pause)** Deadlift Prep 5 Deadlifts (light load) 5 Deadlifts (moderate...

CrossFit McComb – CrossFit

Warm-up (No Measure)

2:00 Bike (moderate – 45-55 RPM Assault Bike)

10 PVC Good Mornings

10 PVC Strict Presses

1:00 Bike (moderate-hard – 65-75 RPM Assault Bike)

5 Glute Bridges

5 Push Up to Down Dog

:30 Bike (hard – 80+ RPM Assault Bike)

:30 Ankle Stretch

:30 Alternating Single Leg Toe Touch

Push Press Prep

3 Dip & Hold

3 Single Arm DB Push Press (right)

3 Single Arm DB Push Press (left)

5 DB Push Press (w/ a pause overhead)

5 DB Push Press (w/ no pause)**

Deadlift Prep

5 Deadlifts (light load)

5 Deadlifts (moderate load)

5 Deadlifts (game load)

#DEAD (AMRAP – Rounds and Reps)

AMRAP 15:

10 Deadlifts (225/155)

10 Double Dumbbell Push Presses (50/35#)

10/7 Calorie Assault Bike

*Score = Total number of rounds and reps accumulated at 15:00
We are aiming for 1:30-2:00 rounds on average.

This will put us at between 7-10 total rounds.

The Deadlift and Push Press loads are moderate, which means ~1-2 sets every round.

For the first 2-3 rounds, try to hold onto unbroken sets.

The movements come around fast, which is what makes “only” 10 reps feel heavy and harder than expected.

### MOVEMENTS

**Deadlifts & Double Dumbbell Push Press**

Select loads that feel moderate relative to our capacity. This means that we can perform for 20 quality repetitions. 10 repetitions should take between :15-:30.

**Calorie Assault Bike**

10/7 calories should take between :30-:45 consistently. If it’s taking over a minute, consider reducing calories.

210524

CrossFit McComb - CrossFitWarm-up (No Measure)**Mobility** 1:30 Squat Hold [Video](https://youtu.be/OGX6HruOy0s) **Activation** :20 Active Samson Stretch (each side) [Video](https://youtu.be/tGxCop_0yRQ) :20 Leg Swings (each side) :30 Arm Circles (double arm) :30 Push-up to Down Dog [Video](https://youtu.be/Zt5w-KxlRLw) **Get Hot** 5-4-3-2-1 Ring Rows (or Single DB Rows) Air Squats Push-Ups Straight Leg Sit-Ups 10 scap pull ups 5 kips 3 pull ups BB warmup - snatch versionWide Awake (Time)For Time: 21-15-9 Power Snatches (95/65) Chest to Bar Pull-ups Directly Into... 21-15-9: Overhead Squats (95/65) Barbell Facing Burpees *Score = Time it takes to complete the workoutThis is a 12:00-16:00 workout. Both couplets should take...

CrossFit McComb – CrossFit

Warm-up (No Measure)

**Mobility**

1:30 Squat Hold [Video](https://youtu.be/OGX6HruOy0s)

**Activation**

:20 Active Samson Stretch (each side) [Video](https://youtu.be/tGxCop_0yRQ)

:20 Leg Swings (each side)

:30 Arm Circles (double arm)

:30 Push-up to Down Dog [Video](https://youtu.be/Zt5w-KxlRLw)

**Get Hot**

5-4-3-2-1

Ring Rows (or Single DB Rows)

Air Squats

Push-Ups

Straight Leg Sit-Ups

10 scap pull ups

5 kips

3 pull ups

BB warmup – snatch version

Wide Awake (Time)

For Time:

21-15-9

Power Snatches (95/65)

Chest to Bar Pull-ups

Directly Into…

21-15-9:

Overhead Squats (95/65)

Barbell Facing Burpees

*Score = Time it takes to complete the workout
This is a 12:00-16:00 workout.

Both couplets should take between 6:00-8:00.

* The 21’s of each movement should take between 1:00-1:30

* The 15’s of each movement should take between 1:00-1:30

* The 9’s of each movement should between :30-1:00

210522

CrossFit McComb - CrossFit22 (AMRAP - Rounds and Reps)AMRAP in 22 minutes 22 Wall Ball Shots (20/14 lb) 22 Power Snatches (75/55 lb) 22 Box Jumps (24/20 in) 22 Push Presses (75/55 lb) 22 calorie Row

CrossFit McComb – CrossFit

22 (AMRAP – Rounds and Reps)

AMRAP in 22 minutes

22 Wall Ball Shots (20/14 lb)

22 Power Snatches (75/55 lb)

22 Box Jumps (24/20 in)

22 Push Presses (75/55 lb)

22 calorie Row

210521

CrossFit McComb - CrossFitICHABOD CRANE (Time)[Partner Workout] For Time: Buy-In: Run 1 Mile (done in 200m intervals) then: 200m Medicine Ball Walking Lunge (break however BUT partner must walk beside holding their ball) 150 Medicine Ball Front Squats (20/14) (one partner works - other partner hangs from the bar) 100 Overhead Medicine Ball Sit-Ups (one partner works - other partner holds a high plank) Cash-Out: 800m Run (done in 400m intervals) *Score = Time it takes to complete the workout

CrossFit McComb – CrossFit

ICHABOD CRANE (Time)

[Partner Workout]
For Time:

Buy-In: Run 1 Mile

(done in 200m intervals)

then:

200m Medicine Ball Walking Lunge (break however BUT partner must walk beside holding their ball)

150 Medicine Ball Front Squats (20/14)

(one partner works – other partner hangs from the bar)

100 Overhead Medicine Ball Sit-Ups

(one partner works – other partner holds a high plank)

Cash-Out: 800m Run

(done in 400m intervals)

*Score = Time it takes to complete the workout

210520

CrossFit McComb - CrossFitIt's getting real now (Time)Buy in: 400m run 2 ROUNDS 1) object (20/10# slam ball) over Wall + you over Wall X6 **** run 2) Lava with rope - climb rope **** run 3) Tunnel ****run 4) Side to Side Hold (move from one end of a pull up bar to the other) - there and back ****run 5) Tire Roll 75 ft + 5 in & outs ***run 7) sled pulls you are doing backwards pulling a small sled) ****run *****run the around the car in the grass field between each obstacle Cash Out- 400m burden...

CrossFit McComb – CrossFit

It’s getting real now (Time)

Buy in: 400m run

2 ROUNDS

1) object (20/10# slam ball) over Wall + you over Wall X6

**** run

2) Lava with rope – climb rope

**** run

3) Tunnel

****run

4) Side to Side Hold (move from one end of a pull up bar to the other) – there and back

****run

5) Tire Roll 75 ft + 5 in & outs

***run

7) sled pulls you are doing backwards pulling a small sled)

****run

*****run the around the car in the grass field between each obstacle

Cash Out- 400m burden carry with one kb and one db of different weights

Men: 53 # in one hand/35# in the other

Ladies: 35# in one hand/25# in the other

Dirty 30 (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/85)

30 Toes to Bar

30 Push Press (115/85)

30 Deadlifts (115/85)

30 Wallballs (20/14)

30 Burpees

30 Double Unders