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211231

CrossFit McComb - CrossFitNew Years Eve 2021 (AMRAP - Rounds and Reps)AMRAP (with a Partner) in 21 minutes 21 Hand Release Push-Ups 21 Sit ups 21 Ball Slams (20/10#) - use slam balls NOT med balls 21 Box Jumps Partner A performs a 400 meter Run while Partner B completes as many reps as possible, then switch. On a 21-minute clock, Partner A starts with a 400 meter Run while Partner B performs as many rounds and repetitions as possible (AMRAP) of the Push-Ups, Sit ups, Ball Slams, and Box Jumps. When Partner A returns from the run, partners switch...

CrossFit McComb – CrossFit

New Years Eve 2021 (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 21 minutes

21 Hand Release Push-Ups

21 Sit ups

21 Ball Slams (20/10#) – use slam balls NOT med balls

21 Box Jumps

Partner A performs a 400 meter Run while Partner B completes as many reps as possible, then switch.

On a 21-minute clock, Partner A starts with a 400 meter Run while Partner B performs as many rounds and repetitions as possible (AMRAP) of the Push-Ups, Sit ups, Ball Slams, and Box Jumps. When Partner A returns from the run, partners switch and Partner B starts the run while Partner A continues the AMRAP where their partner left off.

211230

CrossFit McComb - CrossFit12 Bars of New Year's (Time)95#/65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS *START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT 1 1-2 1-2-3 1-2-3-4 **50 MINUTE TIME CAP

CrossFit McComb – CrossFit

12 Bars of New Year’s (Time)

95#/65#)

1 DEADLIFT

2 HANG POWER CLEANS

3 FRONT SQUATS

4 SHOULDER PRESS

5 BACK SQUATS

6 PUSH PRESS

7 THRUSTERS

8 SQUAT CLEANS

9 PUSH JERKS

10 HANG POWER SNATCHES

11 OVERHEAD SQUATS

12 SUMO DEADLIFT HIGH PULLS

*START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT

1

1-2

1-2-3

1-2-3-4

**50 MINUTE TIME CAP

211229

CrossFit McComb - CrossFitTriathlon, 2020 style (AMRAP - Rounds and Reps)20 minute AMRAP 2 person teams 1 round equals 20 cal row 20 cal bike 200 m run You can complete each round however you want. Can work simultaneously, in any order, and you can divide the reps however. But you can't start another round until your team completes all the movements in the round Can also do 3 person teams, but the reps go to 30/30/300 and the time goes to 30 minutes

CrossFit McComb – CrossFit

Triathlon, 2020 style (AMRAP – Rounds and Reps)

20 minute AMRAP

2 person teams

1 round equals

20 cal row

20 cal bike

200 m run

You can complete each round however you want. Can work simultaneously, in any order, and you can divide the reps however. But you can’t start another round until your team completes all the movements in the round

Can also do 3 person teams, but the reps go to 30/30/300 and the time goes to 30 minutes

122821

CrossFit McComb - CrossFit12/31 no barbell version (Time)For Time 31 wall balls (20/14#) 31 Pull-Ups 31 kettlebell swings (53/35#) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 Air Squats 31 Unbroken Double-Unders 31??? 31 Lunges 31 Burpees Then, 365 meter Row

CrossFit McComb – CrossFit

12/31 no barbell version (Time)

For Time

31 wall balls (20/14#)

31 Pull-Ups

31 kettlebell swings (53/35#)

31 Sit-Ups

31 Toes-to-Bars

31 Push-Ups

31 Box Jumps (24/20 in)

31 Air Squats

31 Unbroken Double-Unders

31???

31 Lunges

31 Burpees

Then, 365 meter Row

211227

CrossFit McComb - CrossFit3 Position Power SnatchIsa-ball (AMRAP - Rounds and Reps)AMRAP 12: 3 Power Snatches (135/95) 15 Wallballs (20/14)

CrossFit McComb – CrossFit

3 Position Power Snatch

Isa-ball (AMRAP – Rounds and Reps)

AMRAP 12:

3 Power Snatches (135/95)

15 Wallballs (20/14)

211224

CrossFit McComb - CrossFitTwas the night before Christmas (AMRAP - Rounds and Reps)24 minute AMRAP Partner WOD 1 sled pull across the gym & back (partner sits on the sled) 2 rope climbs 25 box jumps * sled pull alternates each round * rope climbs & box jumps can be divided however

CrossFit McComb – CrossFit

Twas the night before Christmas (AMRAP – Rounds and Reps)

24 minute AMRAP

Partner WOD

1 sled pull across the gym & back (partner sits on the sled)

2 rope climbs

25 box jumps

* sled pull alternates each round

* rope climbs & box jumps can be divided however

211223

CrossFit McComb - CrossFitCyclist Santa (AMRAP - Rounds and Reps)21 min AMRAP partner wod - you go, I go 8 cal bike 100 ft sled push (90/50#) * sled weight is the plates on the sled, not total weight * every round, go up by 2 cal * Score is the number of cal on the last round you finished and the reps for the next round - for example if you finished the round with 12 cal on the bike and both bikes and 1 sled push on the round 14 your score would be: 12 rd, 29 reps...

CrossFit McComb – CrossFit

Cyclist Santa (AMRAP – Rounds and Reps)

21 min AMRAP

partner wod – you go, I go

8 cal bike

100 ft sled push (90/50#)

* sled weight is the plates on the sled, not total weight

* every round, go up by 2 cal

* Score is the number of cal on the last round you finished and the reps for the next round – for example if you finished the round with 12 cal on the bike and both bikes and 1 sled push on the round 14 your score would be:

12 rd, 29 reps

ORDER OF MOVEMENTS

P1 Bike, P2 Bike. P1 Sled P2 Sled, etc
2022: this year the weight on the sled is your partner!

211222

CrossFit McComb - CrossFit12 Days of Christmas (Time)12 days of christmas 100m run 2 TGU (53/35#) 3 Box Jumps 4 bar over burpees 5 Power Cleans (95/65#) 6 Front Squats 7 ghd 8 KB snatches 9 Double unders (3x singles) 10 Pull ups 11 KB swings 12 Deadlifts 1 , 2-1, 3-2-1, 4-3-2-1, etc same weight for kb movements/barbell movements

CrossFit McComb – CrossFit

12 Days of Christmas (Time)

12 days of christmas

100m run

2 TGU (53/35#)

3 Box Jumps

4 bar over burpees

5 Power Cleans (95/65#)

6 Front Squats

7 ghd

8 KB snatches

9 Double unders (3x singles)

10 Pull ups

11 KB swings

12 Deadlifts

1 , 2-1, 3-2-1, 4-3-2-1, etc

same weight for kb movements/barbell movements

211221

CrossFit McComb - CrossFitNightmare before christmas (runversion) (Time)12 double unders 24(0)m run 24 power cleans (135/95#) 12 double unders 24(0)m run 24 s2oh (135/95#) 12 double unders 24(0)m run 24 clean and jerks (135/95#)

CrossFit McComb – CrossFit

Nightmare before christmas (runversion) (Time)

12 double unders

24(0)m run

24 power cleans (135/95#)

12 double unders

24(0)m run

24 s2oh (135/95#)

12 double unders

24(0)m run

24 clean and jerks (135/95#)

211220

CrossFit McComb - CrossFitFrantastic Christmas (Time)you have to come to class to find out the WOD (not really - finally had to put in wodify so I wouldn't forget what it is) ! Merry Christmas Eve Eve! Fran Rest 5 min Run 1 mile Rest 3 min 100 burpees 2 scores: Fran Frantastic Fran including the restsFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit McComb – CrossFit

Frantastic Christmas (Time)

you have to come to class to find out the WOD (not really – finally had to put in wodify so I wouldn’t forget what it is) ! Merry Christmas Eve Eve!

Fran

Rest 5 min

Run 1 mile

Rest 3 min

100 burpees

2 scores:

Fran

Frantastic Fran including the rests

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups