W.O.D.

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

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

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)

*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 - 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″)

CrossFit McComb - CrossFitROW YOUR BOAT (AMRAP - Rounds)For Time: 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups Directly Into... 1500m Row Directly Into... 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups [Barbell: 135/95] *All genders = 1500m Row Score = Time it takes to complete the workout

CrossFit McComb – CrossFit

ROW YOUR BOAT (AMRAP – Rounds)

For Time:

3 Rounds:

15 Deadlifts

10 Push Press

5 Bar Muscle-ups

Directly Into…

1500m Row

Directly Into…

3 Rounds:

15 Deadlifts

10 Push Press

5 Bar Muscle-ups

Score = Time it takes to complete the workout

CrossFit McComb - CrossFitPower Snatch (2-2-2-2-2)ncrease loads across each set If newer, increase reps to 5 at light loads Touch & Go Score = Log all 5 lifts. Failed attempts count. Athletes can go on their own clock OR feel free to have them make a lift every ~2:00Power SnatchPower SnatchPower SnatchPower SnatchRemain calm (AMRAP - Reps)AMRAP 10: 4 Rounds: 30 Air Squats 200 Meter Run In Time Remaining: Max Power Snatches (115/85) • Score = Number of power snatches completed at 10:00

CrossFit McComb – CrossFit

Power Snatch (2-2-2-2-2)

ncrease loads across each set

If newer, increase reps to 5 at light loads

Touch & Go

Score = Log all 5 lifts. Failed attempts count.

Athletes can go on their own clock OR feel free to have them make a lift every ~2:00

Power Snatch

Power Snatch

Power Snatch

Power Snatch

Remain calm (AMRAP – Reps)

AMRAP 10:

4 Rounds:

30 Air Squats

200 Meter Run

In Time Remaining:

Max Power Snatches (115/85)

• Score = Number of power snatches completed at 10:00

CrossFit McComb - CrossFitDeadlift (1em)SNACK BAR - partner version (AMRAP - Rounds and Reps)2 person wod AMRAP 18:00** 400 Meter Run (P1 Runs 200m, then P2 Runs 200m) 12 Power Cleans 600/540 Meter Row (P1 Rows 300/270m, then P2 Rows 300/270m) 12 Push Jerks *Partners share the barbell reps as needed*

CrossFit McComb – CrossFit

Deadlift (1em)

SNACK BAR – partner version (AMRAP – Rounds and Reps)

2 person wod

AMRAP 18:00**

400 Meter Run (P1 Runs 200m, then P2 Runs 200m)

12 Power Cleans

600/540 Meter Row (P1 Rows 300/270m, then P2 Rows 300/270m)

12 Push Jerks

*Partners share the barbell reps as needed*

CrossFit McComb - CrossFitMetcon (No Measure)Accumulate 3 min hangingTHROWING HANDS (Time)40-30-20 Abmat Sit-ups Russian Kettlebell Swings (70/53) Directly into... 30-20-10 GHD Sit-ups (or Medball Overhead Sit-Ups) Back Extensions (or Barbell Good Mornings)

CrossFit McComb – CrossFit

Metcon (No Measure)

Accumulate 3 min hanging

THROWING HANDS (Time)

40-30-20

Abmat Sit-ups

Russian Kettlebell Swings (70/53)

Directly into…

30-20-10

GHD Sit-ups (or Medball Overhead Sit-Ups)

Back Extensions (or Barbell Good Mornings)

CrossFit McComb - CrossFitShoulder Press (1 rm) ()UNFRIENDLY FRAN (5 Rounds for time)5 Rounds: in a 4 min window 15/12 Calorie Assault Bike 12 Chest to Bar Pull-ups 9 Thrusters (115/85)

CrossFit McComb – CrossFit

Shoulder Press (1 rm)

()

UNFRIENDLY FRAN (5 Rounds for time)

5 Rounds:

in a 4 min window

15/12 Calorie Assault Bike

12 Chest to Bar Pull-ups

9 Thrusters (115/85)