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210630

CrossFit McComb - CrossFitBack Squat (5@80% 3@85% 1 @90%)13 going on hurty (AMRAP - Rounds and Reps)AMRAP 13: 12/9 Calorie Assault Bike 9 Kipping Handstand Push-ups 6 Front Squats (175/115)

CrossFit McComb – CrossFit

Back Squat (5@80% 3@85% 1 @90%)

13 going on hurty (AMRAP – Rounds and Reps)

AMRAP 13:

12/9 Calorie Assault Bike

9 Kipping Handstand Push-ups

6 Front Squats (175/115)

210629

CrossFit McComb - CrossFitMetcon (No Measure)In a 5 min window - accumulate 3 minutes hanging from the rig Strict Pull ups (or banded strict pull ups with no bounce) 3x5You can thank Jessie (Time)5 bar facing burpees 10 hang power cleans (95/65#) 15 Toes to Bar 20 bar facing burpees 25 hang power cleans (95/65#) 30 Toes to Bar 35 bar facing burpees 40 hang power cleans (95/65#) 45 Toes to Bar 50 bar facing burpees

CrossFit McComb – CrossFit

Metcon (No Measure)

In a 5 min window – accumulate 3 minutes hanging from the rig

Strict Pull ups (or banded strict pull ups with no bounce)

3×5

You can thank Jessie (Time)

5 bar facing burpees

10 hang power cleans (95/65#)

15 Toes to Bar

20 bar facing burpees

25 hang power cleans (95/65#)

30 Toes to Bar

35 bar facing burpees

40 hang power cleans (95/65#)

45 Toes to Bar

50 bar facing burpees

210628

CrossFit McComb - CrossFitShoulder Press (5@80% 3@85% 1 @90%)Jack of all trades (Time)For Time: 2,000/1,800 Meter Row 30 Bar Muscle-ups 40 Thrusters (115/85)

CrossFit McComb – CrossFit

Shoulder Press (5@80% 3@85% 1 @90%)

Jack of all trades (Time)

For Time:

2,000/1,800 Meter Row

30 Bar Muscle-ups

40 Thrusters (115/85)

210621

CrossFit McComb - CrossFitAssault Gladiator (Time)3 Rounds for Time 21 calorie Assault Air Bike 18 Overhead Walking Lunges (45/25/ plate) 15 Box Jumps (24/20 in) 12 Push-Ups 9 Sumo Deadlift High-Pulls (135/95 lb) 6 Front Squats (135/95 lb) 3 Snatches (135/95 lb)

CrossFit McComb – CrossFit

Assault Gladiator (Time)

3 Rounds for Time

21 calorie Assault Air Bike

18 Overhead Walking Lunges (45/25/ plate)

15 Box Jumps (24/20 in)

12 Push-Ups

9 Sumo Deadlift High-Pulls (135/95 lb)

6 Front Squats (135/95 lb)

3 Snatches (135/95 lb)

210625

CrossFit McComb - CrossFitDeadlift (5@75% 3@80% 1@85%)Chunky Monkey (Time)For Time: 9-8-7: Power Snatches (rx+:115/85) (rx: 95/65) (scaled: 75/55) Overhead Squats 30/24 Calorie Assault Bike 6-5-4: Power Snatches (115/85) Overhead Squats 30/24 Calorie Assault Bike 3-2-1: Power Snatches (115/85) Overhead Squats * Score = Time is takes to complete the workout

CrossFit McComb – CrossFit

Deadlift (5@75% 3@80% 1@85%)

Chunky Monkey (Time)

For Time:

9-8-7:

Power Snatches (rx+:115/85) (rx: 95/65) (scaled: 75/55)

Overhead Squats

30/24 Calorie Assault Bike

6-5-4:

Power Snatches (115/85)

Overhead Squats

30/24 Calorie Assault Bike

3-2-1:

Power Snatches (115/85)

Overhead Squats

* Score = Time is takes to complete the workout

210624

CrossFit McComb - CrossFitMetcon (No Measure)Double under Practice 5 minPEEK-A-BOO (Time)For Time: 42-30-18 Pistols (rx+, rx), Reverse Lunge Steps (in-place) (scaled) 21-15-9 Strict Ring Dip (rx+), Kipping Ring Dip (rx), Dip between two boxes (scaled) 42-30-18 GHD Sit-Up (rx+, rx), MB Overhead Sit-Up (14/10) (scaled) *Score = Time it takes to complete the workout

CrossFit McComb – CrossFit

Metcon (No Measure)

Double under Practice

5 min

PEEK-A-BOO (Time)

For Time:

42-30-18

Pistols (rx+, rx), Reverse Lunge Steps (in-place) (scaled)

21-15-9

Strict Ring Dip (rx+), Kipping Ring Dip (rx), Dip between two boxes (scaled)

42-30-18

GHD Sit-Up (rx+, rx), MB Overhead Sit-Up (14/10) (scaled)

*Score = Time it takes to complete the workout

210623

CrossFit McComb - CrossFitShoulder Press (5@75% 3@80% 1@85%)Metcon (6 Rounds for time)On the 4:00 x 6 Rounds: 12 Pull-ups 21 Kettlebell Swings (53/35) 400 Meter Run *Score = Enter times for all rounds. * intervals need to start at 0:00

CrossFit McComb – CrossFit

Shoulder Press (5@75% 3@80% 1@85%)

Metcon (6 Rounds for time)

On the 4:00 x 6 Rounds:

12 Pull-ups

21 Kettlebell Swings (53/35)

400 Meter Run

*Score = Enter times for all rounds.

* intervals need to start at 0:00

210622

CrossFit McComb - CrossFitMetcon (No Measure)Strict (Banded) Pull ups 3x5John Deere AMRAP (AMRAP - Rounds and Reps)26 min AMRAP 21-15-9: Row Calories Bike Calories 200 Meter Dumbbell Farmers Carry (50's/35's) Ladies machine calorie conversion = 15/12/9

CrossFit McComb – CrossFit

Metcon (No Measure)

Strict (Banded) Pull ups

3×5

John Deere AMRAP (AMRAP – Rounds and Reps)

26 min AMRAP

21-15-9:

Row Calories

Bike Calories

200 Meter Dumbbell Farmers Carry (50’s/35’s)

Ladies machine calorie conversion = 15/12/9

210621

CrossFit McComb - CrossFitBack Squat (5@75% 3@80% 1@85%)Font Burner (Time)For Time: 20 Front Squats (115/85) 20 Lateral Barbell Burpees 20 Push Presses (115/85) 20 Lateral Barbell Burpees 20 Thrusters (115/85) *Score = Time it takes to complete the workout Scaled: 95/65 Rx+: 135/95

CrossFit McComb – CrossFit

Back Squat (5@75% 3@80% 1@85%)

Font Burner (Time)

For Time:

20 Front Squats (115/85)

20 Lateral Barbell Burpees

20 Push Presses (115/85)

20 Lateral Barbell Burpees

20 Thrusters (115/85)

*Score = Time it takes to complete the workout

Scaled: 95/65

Rx+: 135/95

210618

CrossFit McComb - CrossFitDeadlift (5@70%, 3@75%, 1@80%)Bunions (Time)For Time: 27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row 21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row 15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row 9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row • Loading: 135/95 • Score = Time it takes to complete the workout

CrossFit McComb – CrossFit

Deadlift (5@70%, 3@75%, 1@80%)

Bunions (Time)

For Time:

27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row

21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row

15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row

9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row

• Loading: 135/95

• Score = Time it takes to complete the workout