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W.O.D.

210724

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

210723

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

210722

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)

[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

210721

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″)

210720

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

[Barbell: 135/95]
*All genders = 1500m Row

Score = Time it takes to complete the workout

Our Members are on FIRE!!!!

This weekend our members did amazing things!!! This weekend Adrianne, Lisa and Tommy ran a trail run in Louisiana, Jessie Rymer, LeeAnn, Austin, John, Alainey, and Katie competed at the 2021 South Central Summer Games. Everyone did great! Love to see our members using their fitness and CRUSHING their goals!!!

This weekend our members did amazing things!!! This weekend Adrianne, Lisa and Tommy ran a trail run in Louisiana, Jessie Rymer, LeeAnn, Austin, John, Alainey, and Katie competed at the 2021 South Central Summer Games. Everyone did great! Love to see our members using their fitness and CRUSHING their goals!!!

210719

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

210716

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*

210715

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)

210714

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)