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W.O.D.

200709

CrossFit McComb - CrossFitOh Deere (Time)For Time: 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53's/35's) 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53's/35's) 50/35 Calorie Row 50/35 Calorie Assault Bike

CrossFit McComb – CrossFit

Oh Deere (Time)

For Time:

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike

200708

CrossFit McComb - CrossFitSlumber Party (Time)2 Rounds For Time: 20 Push Jerks (Rx+ 135/95) (Rx 95/65#) 4 Rounds of "Cindy" 800 Meter Run

CrossFit McComb – CrossFit

Slumber Party (Time)

2 Rounds For Time:

20 Push Jerks (Rx+ 135/95) (Rx 95/65#)

4 Rounds of “Cindy”

800 Meter Run

200707

CrossFit McComb - CrossFit3-Position Clean (ground, below knee, above knee) + Jerk (60%, 65%, 70%, 75%, 80%, max)3-Position Clean (ground, below knee, above knee) + JerkFront Squat (3@70%, 3@75%, 3@80%, 3RM)Deadbolt (AMRAP - Rounds and Reps)AMRAP 15: 60 Double Unders 30/24 Calorie Row 15 Deadlifts (225/155)

CrossFit McComb – CrossFit

3-Position Clean (ground, below knee, above knee) + Jerk (60%, 65%, 70%, 75%, 80%, max)

3-Position Clean (ground, below knee, above knee) + Jerk

Front Squat (3@70%, 3@75%, 3@80%, 3RM)

Deadbolt (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Deadlifts (225/155)

200706

CrossFit McComb - CrossFitStub Hub (Time)21-15-9: Toes to Bar Power Snatches (95/65) Directly Into... 9-15-21: Calorie Assault Bike Overhead Squats (95/65)Cool Down

CrossFit McComb – CrossFit

Stub Hub (Time)

21-15-9:

Toes to Bar

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Assault Bike

Overhead Squats (95/65)

Cool Down

200704

CrossFit McComb - CrossFitGlen (Time)For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15' 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click here

CrossFit McComb – CrossFit

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

200703

CrossFit McComb - CrossFitDirt Devil (5 Rounds for time)5 rds in a 4 min window complete: 5 Devil Presses (50's/35's) 20 Double Unders or 40 Single Unders 15 Double Dumbbell Squats (50's/35's) 20 Double Unders or 40 Single Unders 5 Devil Presses (50's/35's)

CrossFit McComb – CrossFit

Dirt Devil (5 Rounds for time)

5 rds

in a 4 min window complete:

5 Devil Presses (50’s/35’s)

20 Double Unders or 40 Single Unders

15 Double Dumbbell Squats (50’s/35’s)

20 Double Unders or 40 Single Unders

5 Devil Presses (50’s/35’s)

200702

CrossFit McComb - CrossFitPower Clean (3@70%, 3@75%, 3@80%, 3RM)Push Jerk ((of split jerk), 3@60% 3@65, 3@70%, 3RM)Battleship (Time)5 Rounds For Time: 10 Front Squats (155/105) 300m runCool DownMetcon (No Measure)1. Couch stretch 2. Saddle 3. Pigeon 4. Seated, feet wide, side stretch https://www.runtastic.com/blog/en/the-best-stretches-for-runners-to-warm-up-and-cool-down/amp/

CrossFit McComb – CrossFit

Power Clean (3@70%, 3@75%, 3@80%, 3RM)

Push Jerk ((of split jerk), 3@60% 3@65, 3@70%, 3RM)

Battleship (Time)

5 Rounds For Time:

10 Front Squats (155/105)

300m run

Cool Down

Metcon (No Measure)

1. Couch stretch

2. Saddle

3. Pigeon

4. Seated, feet wide, side stretch

https://www.runtastic.com/blog/en/the-best-stretches-for-runners-to-warm-up-and-cool-down/amp/

200701

CrossFit McComb - CrossFitSouth Paw (AMRAP - Rounds and Reps)AMRAP 15: 3 Kettlebell Swings (53/35) 3 Kettlebell Box Step-ups (24"/20") 3 Calorie Bike 6 Kettlebell Swings (53/35) 6 Kettlebell Box Step-ups (24"/20") 6 Calorie Bike 9 Kettlebell Swings (53/35) 9 Kettlebell Box Step-ups (24"/20") 9 Calorie Bike ... Add [3] Reps Per Round

CrossFit McComb – CrossFit

South Paw (AMRAP – Rounds and Reps)

AMRAP 15:

3 Kettlebell Swings (53/35)

3 Kettlebell Box Step-ups (24″/20″)

3 Calorie Bike

6 Kettlebell Swings (53/35)

6 Kettlebell Box Step-ups (24″/20″)

6 Calorie Bike

9 Kettlebell Swings (53/35)

9 Kettlebell Box Step-ups (24″/20″)

9 Calorie Bike



Add [3] Reps Per Round

200630

CrossFit McComb - CrossFitUnderground (Time)For Time [30 Minute Cap]: 100 Double Unders, 50 AbMat Sit-ups 25 Hand Release Push-ups 80 Double Unders, 40 AbMat Sit-ups 20 Hand Release Push-ups 60 Double Unders, 30 AbMat Sit-ups 15 Hand Release Push-ups 40 Double Unders, 20 AbMat Sit-ups 10 Hand Release Push-ups 20 Double Unders, 10 AbMat Sit-ups 5 Hand Release Push-ups Every 3 Minutes [Starting at 0:00]: 12/9 Calorie Assault BikeCool DownLeg flexibility (No Measure)1. Alternate bent knee to straight leg SLOWLY for 10 reps/side. 2. Figure 4. 1 min/side 3. Supine Hamstring stretch. 1 min/side 4 & 5. Flow between a...

CrossFit McComb – CrossFit

Underground (Time)

For Time [30 Minute Cap]:

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

12/9 Calorie Assault Bike

Cool Down

Leg flexibility (No Measure)

1. Alternate bent knee to straight leg SLOWLY for 10 reps/side.

2. Figure 4. 1 min/side

3. Supine Hamstring stretch. 1 min/side

4 & 5. Flow between a high lunge & pyramid 10 reps/side

200629

CrossFit McComb - CrossFitPush Press (5@70% , 75@5%, 5RM)record heaviest setLaces out (AMRAP - Rounds and Reps)AMRAP 18: 6 Bar Muscle-ups 9 Push Presses (135/95) 15 Deadlifts (135/95) 21 Wallballs (20/14) Bar muscle up subs: * Jumping Bar Muscle-ups * Banded Bar Muscle-ups * 9 Chest to Bar Pull-ups * 12 Pull-ups/15 ring rows * 6 Strict Pull-ups

CrossFit McComb – CrossFit

Push Press (5@70% , 75@5%, 5RM)

record heaviest set

Laces out (AMRAP – Rounds and Reps)

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)

Bar muscle up subs:

* Jumping Bar Muscle-ups

* Banded Bar Muscle-ups

* 9 Chest to Bar Pull-ups

* 12 Pull-ups/15 ring rows

* 6 Strict Pull-ups