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211030

CrossFit McComb - CrossFitDeath by deadlft (AMRAP - Reps)EMOM Dead by deadlift (75% of one rep max ) Add one rep every round Must be unbroken repsMetcon (Time)3 Rounds x Time 10 chest to bar pull-ups 10 power cleans & jerks (135/95) 10 burpee box jump overs Rest 1 min

CrossFit McComb – CrossFit

Death by deadlft (AMRAP – Reps)

EMOM

Dead by deadlift

(75% of one rep max )

Add one rep every round

Must be unbroken reps

Metcon (Time)

3 Rounds x Time

10 chest to bar pull-ups

10 power cleans & jerks (135/95)

10 burpee box jump overs

Rest 1 min

211029

CrossFit McComb - CrossFitHALLOWEEN WOD (Time)Halloween WOD 10 rds 3 hspu 1 alternating pistols (1 each leg) 3 lunges (each leg) 1 legless rope climb 3 over the box jumps 1 wall jump 3 extensions of the back 1 elbows to knees 3 non kipping pull ups

CrossFit McComb – CrossFit

HALLOWEEN WOD (Time)

Halloween WOD

10 rds

3 hspu

1 alternating pistols (1 each leg)

3 lunges (each leg)

1 legless rope climb

3 over the box jumps

1 wall jump

3 extensions of the back

1 elbows to knees

3 non kipping pull ups

211028

CrossFit McComb - CrossFitPower Clean (heavy t&g triple)Metcon (Time)Dueling Partner WOD 200m Run TOGETHER Then P1 does 2 rds of DT P2 does max rep double unders continue to swap until someone reaches 500 doubles (or 10000 sinlges) - then the remaining partner continues until they also accumulate the necessary reps DT 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Push Jerks (155/105#) Score is the time it takes you to reach 500 doubles (or 1000 singles) - remember you are dueling (or racing with your partner - not working together - each person keeps up with their OWN...

CrossFit McComb – CrossFit

Power Clean (heavy t&g triple)

Metcon (Time)

Dueling Partner WOD

200m Run TOGETHER

Then

P1 does 2 rds of DT

P2 does max rep double unders

continue to swap until someone reaches 500 doubles (or 10000 sinlges) – then the remaining partner continues until they also accumulate the necessary reps

DT

12 Deadlifts (155/105#)

9 Hang Power Cleans (155/105#)

6 Push Jerks (155/105#)

Score is the time it takes you to reach 500 doubles (or 1000 singles) – remember you are dueling (or racing with your partner – not working together – each person keeps up with their OWN jump rope reps

211027

CrossFit McComb - CrossFitFront Squat (10-10-5-5-3-3-3 (record heaviest set of 3))Metcon (AMRAP - Reps)2 min AMRAP 200m run max burpees Rest 3 min 4 min AMRAP 200m run 20 burpees max wall balls Rest 3 min 6 min AMRAP 200m run 20 burpees 20 wall balls max box jumps Rest 3 min 8 min AMRAP 200m run 20 burpees 20 wall balls 20 box jumps max sit ups Score is total of the reps of the LAST movement from each round

CrossFit McComb – CrossFit

Front Squat (10-10-5-5-3-3-3 (record heaviest set of 3))

Metcon (AMRAP – Reps)

2 min AMRAP

200m run

max burpees

Rest 3 min

4 min AMRAP

200m run

20 burpees

max wall balls

Rest 3 min

6 min AMRAP

200m run

20 burpees

20 wall balls

max box jumps

Rest 3 min

8 min AMRAP

200m run

20 burpees

20 wall balls

20 box jumps

max sit ups

Score is total of the reps of the LAST movement from each round

211026

CrossFit McComb - CrossFit1 squat snatch + 2 hang squat snatchesEvery 90 sec for 12 min complete 1 complex - build across setsMetcon (Time)For time: 1000m row 30 power snatches (75/55#) 30 front squats (75/55#) 750m row 20 power snatches 20 front squats 500m row 10 power snatches 10 front squats

CrossFit McComb – CrossFit

1 squat snatch + 2 hang squat snatches

Every 90 sec for 12 min complete 1 complex – build across sets

Metcon (Time)

For time:

1000m row

30 power snatches (75/55#)

30 front squats (75/55#)

750m row

20 power snatches

20 front squats

500m row

10 power snatches

10 front squats

211025

CrossFit McComb - CrossFitBack Squat (Every 15 sec for 3 min - 1 rep)Back Squat (Rest 2 min. Every 2:30 for 15 min - 3 heavy reps )Metcon (Time)30/20 cal bike 20 thrusters (115/75#) 20/12 cal bike 10 thrusters

CrossFit McComb – CrossFit

Back Squat (Every 15 sec for 3 min – 1 rep)

Back Squat (Rest 2 min. Every 2:30 for 15 min – 3 heavy reps )

Metcon (Time)

30/20 cal bike

20 thrusters (115/75#)

20/12 cal bike

10 thrusters

211023

CrossFit McComb - CrossFitOlivia (AMRAP - Rounds and Reps)14 min AMRAP 10 power snatches (95/65#) 22 cal bike 7 muscle ups (s: burpee pull ups) Happy Birthday, Olivia Torres!

CrossFit McComb – CrossFit

Olivia (AMRAP – Rounds and Reps)

14 min AMRAP

10 power snatches (95/65#)

22 cal bike

7 muscle ups (s: burpee pull ups)

Happy Birthday, Olivia Torres!

211022

CrossFit McComb - CrossFitMetcon (Weight)Push JERK (has to be a push jerk - NOT a push press NOT a split jerk) Every minute for 4 min (4 rds) 3 reps Every 90 sec for 6 min (4 rds) 3 reps Every 2 min for 4 min (2 rds) - this is your score 3 repsMetcon (Time)2 person partner WOD For time Pt 1: 8 c&j (135/95#) 8 wall walks (s: 2 sets of shoulder taps = 1 wall walk) 80 doubles (s: 160 singles) Pt 2: holds a wall squat - if the wall squat stops - P1 has to...

CrossFit McComb – CrossFit

Metcon (Weight)

Push JERK (has to be a push jerk – NOT a push press NOT a split jerk)

Every minute for 4 min (4 rds)

3 reps

Every 90 sec for 6 min (4 rds)

3 reps

Every 2 min for 4 min (2 rds) – this is your score

3 reps

Metcon (Time)

2 person partner WOD

For time

Pt 1:

8 c&j (135/95#)

8 wall walks (s: 2 sets of shoulder taps = 1 wall walk)

80 doubles (s: 160 singles)

Pt 2:

holds a wall squat – if the wall squat stops – P1 has to stop working also

swap and repeat the the 8/8/80 rd

then using the same pattern

6/6/60

4/4/40

2/2/20

211021

CrossFit McComb - CrossFitBench Press (Every 3 mn for 15 min do a set of 7)Metcon (Time)3 rds 500m row rest 1 min then Rx+ 30-20-10 Rx 15-10-5 GHD sit ups wall balls (20/14#) Rd 1 row/rest 30- 20-10 Rd 2 row/rest 30-20-10 Rd 3 row/rest 30-20-10 25 min cap Score : time including restsPick one metconMetcon (Time)5 rds 400m run 15 wb 20/14# 10 ghd sit ups Rest 1 min Score: time including restPick one metcon

CrossFit McComb – CrossFit

Bench Press (Every 3 mn for 15 min do a set of 7)

Metcon (Time)

3 rds

500m row

rest 1 min

then

Rx+ 30-20-10

Rx 15-10-5

GHD sit ups

wall balls (20/14#)

Rd 1 row/rest 30- 20-10

Rd 2 row/rest 30-20-10

Rd 3 row/rest 30-20-10

25 min cap

Score : time including rests
Pick one metcon

Metcon (Time)

5 rds

400m run

15 wb 20/14#

10 ghd sit ups

Rest 1 min

Score: time including rest
Pick one metcon

2110020

CrossFit McComb - CrossFitFront Squat (40 reps at 75%)Metcon (Time)For Time 50/40 cal row 25 single db box step overs (50/35#) Rest 3 min 35/30 cal row 20 single db box step overs Rest 2 min 20/15 cal row 15 single db box step overs Score: time including the rests - do NOT short your rests!

CrossFit McComb – CrossFit

Front Squat (40 reps at 75%)

Metcon (Time)

For Time

50/40 cal row

25 single db box step overs (50/35#)

Rest 3 min

35/30 cal row

20 single db box step overs

Rest 2 min

20/15 cal row

15 single db box step overs

Score: time including the rests – do NOT short your rests!