CrossFit McComb - CrossFitBermuda Triangle (AMRAP - Rounds and Reps)Teams of 3 AMRAP 25: 200 Meter sand Bag Run (50/35) 7 Burpees 7 Deadlifts (205/145) *Next Athlete Begins Round When Runner Returns
Teams of 3
AMRAP 25:
200 Meter sand Bag Run (50/35)
7 Burpees
7 Deadlifts (205/145)
*Next Athlete Begins Round When Runner Returns
CrossFit McComb - CrossFitClean and Jerk (3@70% 3@75% 2@80% 1@85%)squat clean + split jerkShin Guard (Time)For Time 9-15-21: Burpee Box Jump Overs (24"/20") Power Clean & Jerks (135/95)
squat clean + split jerk
For Time
9-15-21:
Burpee Box Jump Overs (24″/20″)
Power Clean & Jerks (135/95)
CrossFit McComb - CrossFitMight be TIred - but You Still have to Push it (Time)In teams of 2 (or 3): 3 rounds for time 50’ Tire Flip (if teams of 3 - 75') 20 jumps into center of tire and out the other side (can be divided however - if teams of 3, 30) 50’ Tire Flip back the other way 100' Sled Push (if teams of 3 - 150')
In teams of 2 (or 3):
3 rounds for time
50’ Tire Flip (if teams of 3 – 75′)
20 jumps into center of tire and out the other side (can be divided however – if teams of 3, 30)
50’ Tire Flip back the other way
100′ Sled Push (if teams of 3 – 150′)
CrossFit McComb - CrossFitShuffle the Deck (6 Rounds for time)On the 3:00 x 6 Rounds: Rounds 1-3: 10/7 Calorie Assault Bike 10 Chest to Bar Pull-ups 10 Thrusters (95/65) Rounds 4-6: 10 Thrusters (95/65) 10 Chest to Bar Pull-ups 10/7 Calorie Assault Bike * 18:00 Workout * Score = Time it takes to complete each round * If the work is not completed within the 3:00 window, log your score as 3:00
On the 3:00 x 6 Rounds:
Rounds 1-3:
10/7 Calorie Assault Bike
10 Chest to Bar Pull-ups
10 Thrusters (95/65)
Rounds 4-6:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
10/7 Calorie Assault Bike
* 18:00 Workout
* Score = Time it takes to complete each round
* If the work is not completed within the 3:00 window, log your score as 3:00
CrossFit McComb - CrossFitStand & Deliver (AMRAP - Rounds and Reps)AMRAP 16: 10 Double DB Box Step Overs (50/35# / 24"/20") 100m DB Farmer's Carry (50/35#) 200m Run :30 L-Sit (Accumulate) • Score = The number of rounds and reps completed in the 16:00 window • Log meters as reps • Log seconds as reps • Example: If you get through 3 rounds and • Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 315
AMRAP 16:
10 Double DB Box Step Overs (50/35# / 24″/20″)
100m DB Farmer’s Carry (50/35#)
200m Run
:30 L-Sit (Accumulate)
• Score = The number of rounds and reps completed in the 16:00 window
• Log meters as reps
• Log seconds as reps
• Example: If you get through 3 rounds and
• Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 315
CrossFit McComb - CrossFitPower Snatch (EMOM 6:00 • 2 Power Snatch)Power Snatch EMOM 6:00 • 2 Power Snatch Increase the load every round Beginners - Practice with light loads for 4 repsClear the Air (AMRAP - Rounds and Reps)AMRAP 13: 40 Air Squats 300/250m Row 20 Power Snatches (75/55) Scaled AMRAP 13: 30 Air Squats 300/250m Row 20 Power Snatches (55/35)
Power Snatch
EMOM 6:00
• 2 Power Snatch
Increase the load every round
Beginners – Practice with light loads for 4 reps
AMRAP 13:
40 Air Squats
300/250m Row
20 Power Snatches (75/55)
Scaled
AMRAP 13:
30 Air Squats
300/250m Row
20 Power Snatches (55/35)
CrossFit McComb - CrossFitBinda (Time)For Time: 1000m Bike 10 Bodyweight Bench Press 900m Bike 9 Bodyweight Bench Press 800m Bike 8 Bodyweight Bench Press 700m Bike 7 Bodyweight Bench Press 600m Bike 6 Bodyweight Bench Press 500m Bike 5 Bodyweight Bench Press 400m Bike 4 Bodyweight Bench Press 300m Bike 3 Bodyweight Bench Press 200m Bike 2 Bodyweight Bench Press 100m Bike 1 Bodyweight Bench Press (Women: 3/4 Bodyweight)
For Time:
1000m Bike
10 Bodyweight Bench Press
900m Bike
9 Bodyweight Bench Press
800m Bike
8 Bodyweight Bench Press
700m Bike
7 Bodyweight Bench Press
600m Bike
6 Bodyweight Bench Press
500m Bike
5 Bodyweight Bench Press
400m Bike
4 Bodyweight Bench Press
300m Bike
3 Bodyweight Bench Press
200m Bike
2 Bodyweight Bench Press
100m Bike
1 Bodyweight Bench Press
(Women: 3/4 Bodyweight)
CrossFit McComb - CrossFitBurden/Bucket/Block/Tire (Time)Partner WOD (Teams of 2) 4 rounds for time of: *400m partner burden run *Completed at the same time: Partner A: 150 ft Bucket Partner B: 150 ft Block drag (pull sled) and then swap *12 tire flips (6 each)
Partner WOD (Teams of 2)
4 rounds for time of:
*400m partner burden run
*Completed at the same time:
Partner A: 150 ft Bucket
Partner B: 150 ft Block drag (pull sled)
and then swap
*12 tire flips (6 each)
CrossFit McComb - CrossFitKaren, Run! (Time)Karen! Run!" 10 Rounds For Time: 12 Wall Balls (20/14) 100m Run
Karen! Run!”
10 Rounds For Time:
12 Wall Balls (20/14)
100m Run
CrossFit McComb - CrossFitFive O'Clock Somewhere (3 Rounds for reps)AMRAP 5:00 27 Power Snatches (95/65) 27 Burpees 27/21 Calorie Assault Bike Rest 5:00 AMRAP 5:00 21 Power Snatches (115/85) 21 Lateral Barbell Burpees 21/15 Calorie Assault BIke Rest 5:00 AMRAP 5:00 15 Power Snatches (135/95) 15 Barbell Facing Burpees 15/12 Calorie Assault Bike
AMRAP 5:00
27 Power Snatches (95/65)
27 Burpees
27/21 Calorie Assault Bike
Rest 5:00
AMRAP 5:00
21 Power Snatches (115/85)
21 Lateral Barbell Burpees
21/15 Calorie Assault BIke
Rest 5:00
AMRAP 5:00
15 Power Snatches (135/95)
15 Barbell Facing Burpees
15/12 Calorie Assault Bike
