(601) 551-0558

210731

CrossFit McComb - CrossFitCrossFit Games 2021 IE 6 (10 Rounds for weight)5 rounds for time of: 250-m run 1 clean Women: 165 | 175 | 185 | 195 | 205 lb. Men: 245 | 265 | 285 | 305 | 315 lb. Time cap: 7 min. 5 rounds for time of: 200-m run out of the Coliseum 1 clean Women: 210 | 215 | 220 | 225 | 230 lb. Men: 325 | 335 | 340 | 345 | 350 lb. Time cap: 8 min.CrossFit Games 2021 IE6 Time (2 Rounds for time)5 rounds for time of: 250-m run 1...

CrossFit McComb – CrossFit

CrossFit Games 2021 IE 6 (10 Rounds for weight)

5 rounds for time of:

250-m run

1 clean

Women: 165 | 175 | 185 | 195 | 205 lb.

Men: 245 | 265 | 285 | 305 | 315 lb.

Time cap: 7 min.

5 rounds for time of:

200-m run out of the Coliseum

1 clean

Women: 210 | 215 | 220 | 225 | 230 lb.

Men: 325 | 335 | 340 | 345 | 350 lb.

Time cap: 8 min.

CrossFit Games 2021 IE6 Time (2 Rounds for time)

5 rounds for time of:

250-m run

1 clean

Women: 165 | 175 | 185 | 195 | 205 lb.

Men: 245 | 265 | 285 | 305 | 315 lb.

Time cap: 7 min.

5 rounds for time of:

200-m run out of the Coliseum

1 clean

Women: 210 | 215 | 220 | 225 | 230 lb.

Men: 325 | 335 | 340 | 345 | 350 lb.

Time cap: 8 min.

210730

CrossFit McComb - CrossFitTurkish Get Up (Alternating - 10/side)DIAMETER - Partner (AMRAP - Rounds and Reps)2 Person Partner WOD 20 min AMRAP 500 Meter Row 9 Deadlifts (275/185) 18 Kipping Handstand Push-Ups** ALTERNATE MOVEMENTS: P1 rows P2 Deadlifts P1 HSPU P2 Rows ETC ***scale: double dumbbell push presses

CrossFit McComb – CrossFit

Turkish Get Up (Alternating – 10/side)

DIAMETER – Partner (AMRAP – Rounds and Reps)

2 Person Partner WOD

20 min AMRAP

500 Meter Row

9 Deadlifts (275/185)

18 Kipping Handstand Push-Ups**

ALTERNATE MOVEMENTS:

P1 rows

P2 Deadlifts

P1 HSPU

P2 Rows

ETC

***scale: double dumbbell push presses

210729

CrossFit McComb - CrossFitSTILL STANDING (Time)2 person Partner WOD For Time [30:00 Time Cap]: 200 Double Unders (Partner hangs from pull-up bar) 20 Calorie Assault/Echo Bike (share the cals) 100 Knees-to-Elbow (Partner holds a plank on elbows) 40 Calorie Assault/Echo Bike (share the cals) 200m Dumbbell Front Rack Walking Lunge (50/35) (P1 Lunges with DB / P2 Walks holding their DB. Switch as needed) 60 Calorie Assault/Echo Bike (share the cals) 4 x 200m Run (partners run 200m x 2 each / P1 Runs, while P2 Rests) Score = Time it takes to complete the workout 30:00 Time Cap

CrossFit McComb – CrossFit

STILL STANDING (Time)

2 person Partner WOD

For Time [30:00 Time Cap]:

200 Double Unders

(Partner hangs from pull-up bar)

20 Calorie Assault/Echo Bike (share the cals)

100 Knees-to-Elbow

(Partner holds a plank on elbows)

40 Calorie Assault/Echo Bike (share the cals)

200m Dumbbell Front Rack Walking Lunge (50/35)

(P1 Lunges with DB / P2 Walks holding their DB. Switch as needed)

60 Calorie Assault/Echo Bike (share the cals)

4 x 200m Run (partners run 200m x 2 each / P1 Runs, while P2 Rests)

Score = Time it takes to complete the workout

30:00 Time Cap

210728

CrossFit McComb - CrossFitFront Squat (3x10 (set 1))can use the same weight or increase across sets - your choice focus is on upright torso, not necessarily loadFront Squat (set 2)Front Squat (set 3)M & M's (AMRAP - Rounds and Reps)AMRAP 13: 10 Lateral Barbell Burpees 1 Round of "Macho Man" 10 Lateral Barbell Burpees 2 Rounds of "Macho Man" 10 Lateral Barbell Burpees 3 Rounds of "Macho Man" 10 Lateral Barbell Burpees 4 Rounds of "Macho Man" 10 Lateral Barbell Burpees 5 Rounds of "Macho Man" Continue Adding 1 Round of ‘Macho Man" after each set of 10 Lateral Bar...

CrossFit McComb – CrossFit

Front Squat (3×10 (set 1))

can use the same weight or increase across sets – your choice

focus is on upright torso, not necessarily load

Front Squat (set 2)

Front Squat (set 3)

M & M’s (AMRAP – Rounds and Reps)

AMRAP 13:

10 Lateral Barbell Burpees

1 Round of “Macho Man”

10 Lateral Barbell Burpees

2 Rounds of “Macho Man”

10 Lateral Barbell Burpees

3 Rounds of “Macho Man”

10 Lateral Barbell Burpees

4 Rounds of “Macho Man”

10 Lateral Barbell Burpees

5 Rounds of “Macho Man”

Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires

1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Barbell: 155/105

Score = The number of rounds + reps completed in 13:00

210727

CrossFit McComb - CrossFitWILD CARD (3 Rounds for time)On the 10:00 x 3 Rounds: 30/24 Calorie Row 200 Meter Run 30/24 Calorie Assault Bike 200 Meter Run * Score = Log the time for all 3 rounds. The score is the sum total of all three rounds.

CrossFit McComb – CrossFit

WILD CARD (3 Rounds for time)

On the 10:00 x 3 Rounds:

30/24 Calorie Row

200 Meter Run

30/24 Calorie Assault Bike

200 Meter Run

* Score = Log the time for all 3 rounds. The score is the sum total of all three rounds.

210726

CrossFit McComb - CrossFitSeated Dumbbell Strict Press (3x10 set 1)You can use the same weight for all three sets, or increase weight across sets ....your choiceSeated Dumbbell Strict Press (Set 2)You can use the same weight for all three sets, or increase weight across sets ....your choiceSeated Dumbbell Strict Press (Set 3)You can use the same weight for all three sets, or increase weight across sets ....your choiceSnake Bite (Time)[PART 1] For Time: 21-15-9: Squat Snatches (95/65) Chest to Bar Pull-ups * Score = The time it takes to complete the workoutMetcon (Weight)[PART 2] SNATCH COMPLEX (For Load & Quality)...

CrossFit McComb – CrossFit

Seated Dumbbell Strict Press (3×10 set 1)

You can use the same weight for all three sets, or increase weight across sets ….your choice

Seated Dumbbell Strict Press (Set 2)

You can use the same weight for all three sets, or increase weight across sets ….your choice

Seated Dumbbell Strict Press (Set 3)

You can use the same weight for all three sets, or increase weight across sets ….your choice

Snake Bite (Time)

[PART 1]
For Time:

21-15-9:

Squat Snatches (95/65)

Chest to Bar Pull-ups

* Score = The time it takes to complete the workout

Metcon (Weight)

[PART 2]
SNATCH COMPLEX (For Load & Quality)

From 10:00-18:00:

In the remaining time:

1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat

Score = Log heaviest load

210724

CrossFit McComb - CrossFit'08 CF Games Deadlift/Burpee WOD (Time)5 rounds 5 deadlifts (/275/185#) 10 burpees

CrossFit McComb – CrossFit

’08 CF Games Deadlift/Burpee WOD (Time)

5 rounds

5 deadlifts (/275/185#)

10 burpees

210723

CrossFit McComb - CrossFitADULTING (AMRAP - Rounds and Reps)AMRAP 18: 30 Single Dumbbell Alternating Power Snatches (50/35) 30/24 Calorie Echo Bike 30 Toes to Bar 30 Single Dumbbell Box Step-ups (24"/20") *Score = The number of rounds and reps completed in 18:00

CrossFit McComb – CrossFit

ADULTING (AMRAP – Rounds and Reps)

AMRAP 18:

30 Single Dumbbell Alternating Power Snatches (50/35)

30/24 Calorie Echo Bike

30 Toes to Bar

30 Single Dumbbell Box Step-ups (24″/20″)

*Score = The number of rounds and reps completed in 18:00

210722

CrossFit McComb - CrossFitMetcon (Distance)PART 1: HANDSTAND WALK (OR OVERHEAD STRENGTH) SKILL WORK Practice for 15:00 * Score = furthest distance traveled.CHEEKY MONKEY (AMRAP - Rounds and Reps)[PART 2] - Partner Workout 15:00 AMRAP: 50 Double Unders 2 Rope Climbs (15ft) *The "resting" partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb plate *Partners must complete full rounds *Score = Number of Rounds + Reps

CrossFit McComb – CrossFit

Metcon (Distance)

PART 1: HANDSTAND WALK (OR OVERHEAD STRENGTH) SKILL WORK

Practice for 15:00

* Score = furthest distance traveled.

CHEEKY MONKEY (AMRAP – Rounds and Reps)

[PART 2] – Partner Workout

15:00 AMRAP:

50 Double Unders

2 Rope Climbs (15ft)

*The “resting” partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb plate

*Partners must complete full rounds

*Score = Number of Rounds + Reps

210721

CrossFit McComb - CrossFitPoker Face (3 Rounds for reps)AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24"/20") Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 9 Front Squats (135/95) 6 Burpee Box Jump Overs (24"/20") Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 6 Front Squats (155/105) 6 Burpee Box Jump Overs (24"/20")

CrossFit McComb – CrossFit

Poker Face (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)