(601) 551-0558

W.O.D.

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!

211019

CrossFit McComb - CrossFitDeadlift (10 min emom 3 reps )Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit McComb – CrossFit

Deadlift (10 min emom 3 reps )

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

212018

CrossFit McComb - CrossFitTim's WOD (Time)Buy In: 100 double unders 5 rounds of: 10 push presses (95/65#) 17 sit ups 20 kb swings (53/35#) Cash out: 54 ft db oh walking lunges (50/35#) Meanings 100 doubles - doubles were Tim's movement - he did the 100 day double under challenge TWO times 5 rounds - one each for Glenda (his wife) and Jessi, Sara, Morgan, & Adam (his children) 10/17/20 - the day he passed away Push Press - last movement that Tim PRd 54 - Tim was 54 years old OH walking lunges - he & Morgan had a...

CrossFit McComb – CrossFit

Tim’s WOD (Time)

Buy In: 100 double unders

5 rounds of:

10 push presses (95/65#)

17 sit ups

20 kb swings (53/35#)

Cash out:

54 ft db oh walking lunges (50/35#)

Meanings

100 doubles – doubles were Tim’s movement – he did the 100 day double under challenge TWO times

5 rounds – one each for Glenda (his wife) and Jessi, Sara, Morgan, & Adam (his children)

10/17/20 – the day he passed away

Push Press – last movement that Tim PRd

54 – Tim was 54 years old

OH walking lunges – he & Morgan had a famous discussion about the OH walking lunges in Open 19.3

211015

CrossFit McComb - CrossFitDeadlift (5X E3MOM 5 t&g reps - build across sets)use last weeks ending weight to determine where you want to start this week - try to do 5# more this week on your last setMetcon (AMRAP - Rounds and Reps)15 min AMRAP Partner WOD 200m run 15 deadlifts (155/105#) 10 T2B Alt movements

CrossFit McComb – CrossFit

Deadlift (5X E3MOM 5 t&g reps – build across sets)

use last weeks ending weight to determine where you want to start this week – try to do 5# more this week on your last set

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Partner WOD

200m run

15 deadlifts (155/105#)

10 T2B

Alt movements