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190920

CrossFit McComb - CrossFitFront Squat (heavy single)Jack Squat (Time)21-15-9: Front Squats (135/95) Kettlebell Swings (70/53) 400 Meter Run

CrossFit McComb – CrossFit

Front Squat (heavy single)

Jack Squat (Time)

21-15-9:

Front Squats (135/95)

Kettlebell Swings (70/53)

400 Meter Run

190919

CrossFit McComb - CrossFitPower Snatch (heavy single)Squat Snatch (heavy single)Metcon (AMRAP - Rounds and Reps)15 min AMRAP 5 power snatches (96/65#) 10 ghd sit ups 200m run

CrossFit McComb – CrossFit

Power Snatch (heavy single)

Squat Snatch (heavy single)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 power snatches (96/65#)

10 ghd sit ups

200m run

190918

CrossFit McComb - CrossFitDeadlift (heavy single)Tummy Time (Time)15-12-9-12-15: Toes to Bar Deadlifts (205) Lateral Barbell Burpees

CrossFit McComb – CrossFit

Deadlift (heavy single)

Tummy Time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts (205)

Lateral Barbell Burpees

190917

CrossFit McComb - CrossFitSquat Clean (heavy single)Power Clean (heavy single)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

CrossFit McComb – CrossFit

Squat Clean (heavy single)

Power Clean (heavy single)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

190916

CrossFit McComb - CrossFitOverhead Squat (heavy single)Master Splinter (Time)3 Rounds: 400 Meter Run 12 Burpee Box Jumps (24/20) 15 Thrusters (95/65)

CrossFit McComb – CrossFit

Overhead Squat (heavy single)

Master Splinter (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

190309

CrossFit McComb - CrossFitHouse Divided (AMRAP - Rounds and Reps)Class Divides Into 2 Teams: AMRAP 25: 50 Meter Sled Push (95/45) 100 Meter Wreckbag Run (50/35) 200 Meter Run * The workout starts with an 800 meter run buy-in so there isn't a long line of athletes waiting around from the sled * This is the only time that long run will happen * The first athlete back for each team will be the first athlete to push the sled * Once one athlete finishes the sled, they move directly to the Wreck Bag Run, and then directly to the...

CrossFit McComb – CrossFit

House Divided (AMRAP – Rounds and Reps)

Class Divides Into 2 Teams:

AMRAP 25:

50 Meter Sled Push (95/45)

100 Meter Wreckbag Run (50/35)

200 Meter Run

* The workout starts with an 800 meter run buy-in so there isn’t a long line of athletes waiting around from the sled

* This is the only time that long run will happen

* The first athlete back for each team will be the first athlete to push the sled

* Once one athlete finishes the sled, they move directly to the Wreck Bag Run, and then directly to the unweighted run with no rest between

* The only rest would be waiting for the sled to become available

* Once the sled opens up, the next athlete may begin

* The sled is the only station that can’t have multiple athletes moving on it

190912

CrossFit McComb - CrossFitSquat Clean (3x5)Power Clean (3x5)T-Rex (5 Rounds for weight)On the 4:00 x 5 Rounds: 12/9 Calorie Row 6 Hang Power Cleans 12/9 Calorie Row 6 Push Jerks Build in Barbell Weight

CrossFit McComb – CrossFit

Squat Clean (3×5)

Power Clean (3×5)

T-Rex (5 Rounds for weight)

On the 4:00 x 5 Rounds:

12/9 Calorie Row

6 Hang Power Cleans

12/9 Calorie Row

6 Push Jerks

Build in Barbell Weight

190911

CrossFit McComb - CrossFitDana (Time)For time: 1 mile run 50 body weight deadlifts 1 mile run Completed in memory of Dana Hannon, 29 of Wyckoff, NJ , who lost his life on Sept 11, 2001. https://www.firehero.org/fallen-firefighter/dana-rey-hannon/ http://www.legacy.com/sept11/story.aspx?personid=146350

CrossFit McComb – CrossFit

Dana (Time)

For time:

1 mile run

50 body weight deadlifts

1 mile run

Completed in memory of Dana Hannon, 29 of Wyckoff, NJ , who lost his life on Sept 11, 2001.

https://www.firehero.org/fallen-firefighter/dana-rey-hannon/

http://www.legacy.com/sept11/story.aspx?personid=146350

190910

CrossFit McComb - CrossFitRoad Trip (Time)5 Rounds: 15 Kettlebell Swing (70/53) 400 Meter Run 40 Double Unders

CrossFit McComb – CrossFit

Road Trip (Time)

5 Rounds:

15 Kettlebell Swing (70/53)

400 Meter Run

40 Double Unders

190909

CrossFit McComb - CrossFitOverhead Squat (1x5)Hot Mess (Time)2 Rounds: 25 Overhead Squats (115/85) 35/25 Calorie Assault Bike RX+ 2 Rounds: 25 Overhead Squats (135/95) 35/25 Calorie Assault Bike

CrossFit McComb – CrossFit

Overhead Squat (1×5)

Hot Mess (Time)

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike

RX+

2 Rounds:

25 Overhead Squats (135/95)

35/25 Calorie Assault Bike