W.O.D.

CrossFit McComb - CrossFitFourth Down (3 Rounds for reps)AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 15/10 Calorie Row 15 Kettlebell Swings (53/35) 15 Thrusters (95/65) Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Kettlebell Swings (53/35) 9 Thrusters (115/85)

CrossFit McComb – CrossFit

Fourth Down (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)

CrossFit McComb - CrossFitFront Squat (1x5)Double Jointed (AMRAP - Rounds and Reps)AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30 Double Unders

CrossFit McComb – CrossFit

Front Squat (1×5)

Double Jointed (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

CrossFit McComb - CrossFitSingled out (AMRAP - Reps)3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Single Arm Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Clean and Jerks (50/35) 1 Minute Calorie Row 1 Minute RestDeadlift (1x5)

CrossFit McComb – CrossFit

Singled out (AMRAP – Reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Clean and Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

Deadlift (1×5)

CrossFit McComb - CrossFitSplit Jerk (3x1)Jorge (Time)For time: 30 GHD sit-ups 15 Squat cleans, 155# 24 GHD sit-ups 12 Squat cleans, 155# 18 GHD sit-ups 9 Squat cleans, 155# 12 GHD sit-ups 6 Squat cleans, 155# 6 GHD sit-ups 3 Squat cleans, 155#In honor of U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, died on February 28, 2012To learn more about Jorge click hereladies weight: 105#

CrossFit McComb – CrossFit

Split Jerk (3×1)

Jorge (Time)

For time:

30 GHD sit-ups

15 Squat cleans, 155#

24 GHD sit-ups

12 Squat cleans, 155#

18 GHD sit-ups

9 Squat cleans, 155#

12 GHD sit-ups

6 Squat cleans, 155#

6 GHD sit-ups

3 Squat cleans, 155#
In honor of U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, died on February 28, 2012
To learn more about Jorge click here
ladies weight: 105#

CrossFit McComb - CrossFitSea Horse (Time)3 Rounds: 40/30 Calorie Assault Bike 800 Meter Row 400 Meter Run 20 Burpees45 minute cap

CrossFit McComb – CrossFit

Sea Horse (Time)

3 Rounds:

40/30 Calorie Assault Bike

800 Meter Row

400 Meter Run

20 Burpees
45 minute cap

CrossFit McComb - CrossFitSplit Jerk (3x1)Power Bar (AMRAP - Rounds and Reps)AMRAP 12: 9 Hang Power Cleans (135/95) 12 Push-ups 15 Deadlifts (135/95)

CrossFit McComb – CrossFit

Split Jerk (3×1)

Power Bar (AMRAP – Rounds and Reps)

AMRAP 12:

9 Hang Power Cleans (135/95)

12 Push-ups

15 Deadlifts (135/95)

CrossFit McComb - CrossFitClimbing Annie (Time)10-20-30-40-50 Double Unders Ab mat situps After each set: Rope climbs: 1 -2-3-4-5

CrossFit McComb – CrossFit

Climbing Annie (Time)

10-20-30-40-50

Double Unders

Ab mat situps

After each set:

Rope climbs: 1 -2-3-4-5

CrossFit McComb - CrossFitFront Squat (1x5)Volkswagen (Time)21-15-9 bench press (rx+: body weight, Rx: 75% BW/50% BW) pull upsthank simpson hobgood for this one - and wish him happy birthday!

CrossFit McComb – CrossFit

Front Squat (1×5)

Volkswagen (Time)

21-15-9

bench press (rx+: body weight, Rx: 75% BW/50% BW)

pull ups
thank simpson hobgood for this one – and wish him happy birthday!

CrossFit McComb - CrossFitDeadlift (1x5)Piggy Back (Time)Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over Dumbbell 12 x 10 Meter Shuttle Run *Switch After Fully Completed Rounds (6 Each)

CrossFit McComb – CrossFit

Deadlift (1×5)

Piggy Back (Time)

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

CrossFit McComb - CrossFitJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here115/85# 53/35# 24/20"Crossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.

CrossFit McComb – CrossFit

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
115/85#

53/35#

24/20″

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.