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W.O.D.

190826

CrossFit McComb - CrossFitFront Squat (3x5)3x5 are ALL the SAME weightSucker Punch (Time)21-18-15-12-9: Kettlebell Swing (53/35) Thrusters (75/55)

CrossFit McComb – CrossFit

Front Squat (3×5)

3×5 are ALL the SAME weight

Sucker Punch (Time)

21-18-15-12-9:

Kettlebell Swing (53/35)

Thrusters (75/55)

190823

CrossFit McComb - CrossFitCrazy Stairs (Time)For Time: 10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats

CrossFit McComb – CrossFit

Crazy Stairs (Time)

For Time:

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

190822

CrossFit McComb - CrossFitTeam Tosh Sprints (Time)Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run * One athlete works at a time while the other rests * The flow of the workout goes as follow: * Athlete 1 runs 200 meters, Athlete 2 runs 200 meters * Athlete 1 runs 400 meters, Athlete 2 runs 400 meters * Athlete 1 runs 600 meters, Athlete 2 runs 600 meters * Repeat that cycle 2 more times for total of 3 rounds each * The score today is total time it takes for athletes to complete the...

CrossFit McComb – CrossFit

Team Tosh Sprints (Time)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

* One athlete works at a time while the other rests

* The flow of the workout goes as follow:

* Athlete 1 runs 200 meters, Athlete 2 runs 200 meters

* Athlete 1 runs 400 meters, Athlete 2 runs 400 meters

* Athlete 1 runs 600 meters, Athlete 2 runs 600 meters

* Repeat that cycle 2 more times for total of 3 rounds each

* The score today is total time it takes for athletes to complete the 3 rounds

* On the shorter side, this takes athletes around 30 minutes to complete

* Athletes on the longer side will take 38-40 minutes to complete the work

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190821

CrossFit McComb - CrossFitFrank the Tank (3 Rounds for reps)AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

CrossFit McComb – CrossFit

Frank the Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

190820

CrossFit McComb - CrossFit30 Rick (AMRAP - Rounds and Reps)AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push Presses (95/65) 21/15 Calorie Assault Bike 30 Toes to Bar

CrossFit McComb – CrossFit

30 Rick (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike

30 Toes to Bar

190819

CrossFit McComb - CrossFitBack Squat (3x5)* 15 minutes to build to a heavy 3 sets of 5 * Take 3-5 warmup sets before beginning the first heavy working set * working sets should ALL be the same weightDirty Water (Time)For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Rowprimer: 10 Double Unders 100 Meter Run 5 Calorie Row

CrossFit McComb – CrossFit

Back Squat (3×5)

* 15 minutes to build to a heavy 3 sets of 5

* Take 3-5 warmup sets before beginning the first heavy working set

* working sets should ALL be the same weight

Dirty Water (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
primer:

10 Double Unders

100 Meter Run

5 Calorie Row

190816

CrossFit McComb - CrossFitHangnail (AMRAP - Rounds and Reps)AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165)

CrossFit McComb – CrossFit

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

190815

CrossFit McComb - CrossFit3 Position Clean (1x1)The 3-Positions The 3 positions on the power clean are: the pockets, 1 inch above knees, and the floor. **See the daily video for a breakdown of the clean complex we'll be using, https://youtu.be/5vU1YeM3Y1w . ** The goal of the 3-position power clean: breakdown the clean into checkpoints. Athletes can look to pass through these checkpoints on each rep. We can think about one little thing with each position. **1. Pockets**: Being the highest position on the body, we have to be fast with the hips to get underneath the bar, especially at the...

CrossFit McComb – CrossFit

3 Position Clean (1×1)

The 3-Positions

The 3 positions on the power clean are: the pockets, 1 inch above knees, and the floor. **See the daily video for a breakdown of the clean complex we’ll be using, https://youtu.be/5vU1YeM3Y1w . ** The goal of the 3-position power clean: breakdown the clean into checkpoints. Athletes can look to pass through these checkpoints on each rep. We can think about one little thing with each position.

**1. Pockets**: Being the highest position on the body, we have to be fast with the hips to get underneath the bar, especially at the heavier weights.

**2. Above the Knees**: This is where we can think about pressing the bar against the body. The closer the weight is, the better control you have.

**3. Floor**: Be patient off the floor. Treat the knees like speed bumps. You can only go fast once you’re past them.

IHOP (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)

190814

CrossFit McComb - CrossFitBench Press (1x3)build to a heavy set of 3Swole Cycle (4 Rounds for reps)Tabata: Strict Pull-ups Assault Bike Calories Push-ups Assault Bike Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off * The score today is total reps added up across all 4 stations * Enter reps at each station into wodify and it will add up your score for you (it will say rounds - but put pulls in the first box, first bike in second box, etc)

CrossFit McComb – CrossFit

Bench Press (1×3)

build to a heavy set of 3

Swole Cycle (4 Rounds for reps)

Tabata:

Strict Pull-ups

Assault Bike Calories

Push-ups

Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

* The score today is total reps added up across all 4 stations

* Enter reps at each station into wodify and it will add up your score for you (it will say rounds – but put pulls in the first box, first bike in second box, etc)

190813

CrossFit McComb - CrossFitHit & Run (Time)3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches (Rx+: 70/50) (Rx: 50/35) 21 Single Dumbbell Squats (Rx+70/50) (Rx: 50/35)

CrossFit McComb – CrossFit

Hit & Run (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (Rx+: 70/50) (Rx: 50/35)

21 Single Dumbbell Squats (Rx+70/50) (Rx: 50/35)