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W.O.D.

201128

CrossFit McComb - CrossFitThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)The Other Total (Total Weight)Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)

CrossFit McComb – CrossFit

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

201125

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upSo Fresh, So Clean (Time)10-9-8-7-6-5-4-3-2-1: Squat Cleans (135/95) Before Each Round: 20/15 Calorie Row12 Days of Thankfullness v2 (Time)1-100m row 2-20 DUs (Rx+=2 BMUs) 3-DB Thrusters (Rx+=50/35), (Rx/Masters=35/25) 4-Burpee (Rx+=BBJO) 5-HSPUs (Masters=DB press) 6-Goblet Squats (55/35) (Rx+ (70/55) 7-KB Swing 8-DB Snatch (4 each arm) 9-T2B (Masters=K2E) 10-DB Walking Lunges 11-Assault Bike 12-Man-makers It’s time...

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

So Fresh, So Clean (Time)

10-9-8-7-6-5-4-3-2-1:

Squat Cleans (135/95)

Before Each Round: 20/15 Calorie Row

12 Days of Thankfullness v2 (Time)

1-100m row

2-20 DUs (Rx+=2 BMUs)

3-DB Thrusters (Rx+=50/35), (Rx/Masters=35/25)

4-Burpee (Rx+=BBJO)

5-HSPUs (Masters=DB press)

6-Goblet Squats (55/35) (Rx+ (70/55)

7-KB Swing

8-DB Snatch (4 each arm)

9-T2B (Masters=K2E)

10-DB Walking Lunges

11-Assault Bike

12-Man-makers

It’s time for the yearly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 100m row

2 – 20 Dus, 100m row

3 – 3 DB Thrusters, 20 Dus, 100m row

4 – 4 Burpees, 3 DB Thrusters, 20 Dus, 100m row

. . . and so on.

Post your time, but it’s not our primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun. ????

201124

CrossFit McComb - CrossFitLine Drills (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for DistanceThanksgiving with the Girls (Time)For Time Angie's House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen's House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups Fran's House 15 Thrusters (95/65 lb) Nancy's House 400 meter Run 15 Overhead Squats (95/65 lb) Grace/Isabel's House 20 Ground-To-Overheads (95/65 lb) Kelly's House 400...

CrossFit McComb – CrossFit

Line Drills (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Thanksgiving with the Girls (Time)

For Time

Angie’s House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

Helen’s House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

Fran’s House

15 Thrusters (95/65 lb)

Nancy’s House

400 meter Run

15 Overhead Squats (95/65 lb)

Grace/Isabel’s House

20 Ground-To-Overheads (95/65 lb)

Kelly’s House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

With a running clock complete all five named parts of the workout, with no rest in between.

201123

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upChasin' Waterfalls (Time)4 Rounds For Time: 30/24 Calorie Row 30 Wallballs (20/14) 30 AbMat Sit-ups

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Chasin’ Waterfalls (Time)

4 Rounds For Time:

30/24 Calorie Row

30 Wallballs (20/14)

30 AbMat Sit-ups

201121

CrossFit McComb - CrossFitJustin (2) (Time)30-25-20-15-10-5 Cal Ski Erg (sub bike) Bench Press (155/105#) 3 Rope Climbs after eacb round

CrossFit McComb – CrossFit

Justin (2) (Time)

30-25-20-15-10-5

Cal Ski Erg (sub bike)

Bench Press (155/105#)

3 Rope Climbs after eacb round

201120

CrossFit McComb - CrossFitWarm-up (No Measure)20 Single Unders 10 active spiderman + Hamstring stretch 10 Active Samson 10 Lateral Squats 10 Inchworm to Push-up 10 Air Squats Barbell Warmup - Snatch Version 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead SquatsHang Snatch (heavy single - hang squat snatch)new members - power snatch from floorLittle Foot - Partner Version (AMRAP - Rounds and Reps)AMRAP 12: 25 Double Unders (s: 50 singles) 9 Toes to Bar (s: ab mat situps/T2Rig) 25 Double Unders(s: 50 singles) 9 Hang...

CrossFit McComb – CrossFit

Warm-up (No Measure)

20 Single Unders

10 active spiderman + Hamstring stretch

10 Active Samson

10 Lateral Squats

10 Inchworm to Push-up

10 Air Squats

Barbell Warmup – Snatch Version

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Hang Snatch (heavy single – hang squat snatch)

new members – power snatch from floor

Little Foot – Partner Version (AMRAP – Rounds and Reps)

AMRAP 12:

25 Double Unders (s: 50 singles)

9 Toes to Bar (s: ab mat situps/T2Rig)

25 Double Unders(s: 50 singles)

9 Hang Squat Snatches (95/65) (s: goblet squats/air squats)

Partner version:

rope is done together

P1 & P2 alternate the other two movements

R1:

Both jump rope

P1 T2B

both jump rope

P2 squats

R2:

Both jump rope

P2 T2B

both jump rope

P1 squats

etc

201119

CrossFit McComb - CrossFitWarm-up (No Measure)Run 30 sec each PVC Pass Throughs Easy Bike PVC Behind the Neck Strict Press Easy Bike PVC Z-Press [Video](https://youtu.be/d4ib5o5BST0) Easy Bike PVC Strict Press Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front SquatsShoulder Press (heavy single)Miracle-Gro (Time)5 Rounds: 200 Meter Run 12/9 Calorie Assault Bike 9 Strict Presses (95/65)

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

30 sec each

PVC Pass Throughs

Easy Bike

PVC Behind the Neck Strict Press

Easy Bike

PVC Z-Press [Video](https://youtu.be/d4ib5o5BST0)

Easy Bike

PVC Strict Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Shoulder Press (heavy single)

Miracle-Gro (Time)

5 Rounds:

200 Meter Run

12/9 Calorie Assault Bike

9 Strict Presses (95/65)

201118

CrossFit McComb - CrossFitWarm-up (No Measure)30 sec Easy Row 10 Active Spidermans + hamstring stretch 10 Box Step-ups 30 sec Moderate Row 10 Active Samson Lateral Box Step-Overs 30 sec Faster Row 10 Air Squats 10 Box Jumps (Step Down) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats 1 min pigeon pose on box 1 min wrist stretchDoce (3 Rounds for reps)AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24"/20") Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power...

CrossFit McComb – CrossFit

Warm-up (No Measure)

30 sec Easy Row

10 Active Spidermans + hamstring stretch

10 Box Step-ups

30 sec Moderate Row

10 Active Samson

Lateral Box Step-Overs

30 sec Faster Row

10 Air Squats

10 Box Jumps (Step Down)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

1 min pigeon pose on box

1 min wrist stretch

Doce (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24″/20″)

201117

CrossFit McComb - CrossFitShuffleboard (Time)For Time: 800 Meter Run 25 Thrusters (95/65) 25 Chest to Bar Pull-ups 800 Meter Run 25 Overhead Squats (95/65) 25 Toes to Bar 800 Meter Run 25 Front Squats (95/65) 25 Pull-ups

CrossFit McComb – CrossFit

Shuffleboard (Time)

For Time:

800 Meter Run

25 Thrusters (95/65)

25 Chest to Bar Pull-ups

800 Meter Run

25 Overhead Squats (95/65)

25 Toes to Bar

800 Meter Run

25 Front Squats (95/65)

25 Pull-ups

How do you use your fitness?

Congrats to the CrossFit McComb members that used their fitness this weekend. Jessie Rymer competed in his first RX individual comp at New State CrossFit's Brouhaha in Laurel & took 1st place!! Tracy ran the Northeast Jones Eye of the Tiger 5k. She not only placed first in her age group, but PRd her 5k time. LeeAnn Bates rode 2 laps (~20 miles) at the 12 Hours of Mt Zion in Brookhaven. Words can't express how proud we are of each member when they excel at the challenges that they take on inside & outside the gym!

Congrats to the CrossFit McComb members that used their fitness this weekend. Jessie Rymer competed in his first RX individual comp at New State CrossFit’s Brouhaha in Laurel & took 1st place!! Tracy ran the Northeast Jones Eye of the Tiger 5k. She not only placed first in her age group, but PRd her 5k time. LeeAnn Bates rode 2 laps (~20 miles) at the 12 Hours of Mt Zion in Brookhaven. Words can’t express how proud we are of each member when they excel at the challenges that they take on inside & outside the gym!