CrossFit McComb - CrossFitKalsnew (Time)For Time: 100 Alternating Dumbbell Clean and Jerks *On the Minute: 5 Burpees Over Dumbbell
For Time:
100 Alternating Dumbbell Clean and Jerks
*On the Minute: 5 Burpees Over Dumbbell
CrossFit McComb - CrossFitLickety-Split (Time)For Time: 21-18-15-12-9: Sumo Deadlift High Pulls (75/55) (or with a KB) Push Press (75/55) (or wallballs)
For Time:
21-18-15-12-9:
Sumo Deadlift High Pulls (75/55) (or with a KB)
Push Press (75/55) (or wallballs)
CrossFit McComb - CrossFitFast Five (3 Rounds for reps)AMRAP 5: 21/15 Calorie Assault Bike (40 doubles/60 singles) 15 Toes to Bar (alt v ups/sit ups) 21 Front Squats (135/95) (or air squats) Rest 5 Minutes AMRAP 5: 21/15 Calorie Assault Bike (40 doubles/60 singles) 15 Toes to Bar (alt v ups/sit ups) 15 Front Squats (155/105) (or single db goblet squat) Rest 5 Minutes AMRAP 5: 21/15 Calorie Assault Bike (40 doubles/60 singles) 15 Toes to Bar (alt v ups/sit ups) 9 Front Squats (185/135) (or double db squat)Half Murph (Time)1/2 mile run 10 rds of Cindy OR 50 Pull...
AMRAP 5:
21/15 Calorie Assault Bike (40 doubles/60 singles)
15 Toes to Bar (alt v ups/sit ups)
21 Front Squats (135/95) (or air squats)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Assault Bike (40 doubles/60 singles)
15 Toes to Bar (alt v ups/sit ups)
15 Front Squats (155/105) (or single db goblet squat)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Assault Bike (40 doubles/60 singles)
15 Toes to Bar (alt v ups/sit ups)
9 Front Squats (185/135) (or double db squat)
1/2 mile run
10 rds of Cindy
OR
50 Pull ups
100 push ups
150 air squats
1/2 mile run
CrossFit McComb - CrossFitGo FIsh (Time)For Time: 1,000 Meter Row (or 800m Run) Directly Into... 3 Rounds: 21 Deadlifts (135/95) (KB Deadlift) 15 Lateral Barbell Burpees (or over KB) 9 Push Jerks (135/95) (KB push presses - alt however)
For Time:
1,000 Meter Row (or 800m Run)
Directly Into…
3 Rounds:
21 Deadlifts (135/95) (KB Deadlift)
15 Lateral Barbell Burpees (or over KB)
9 Push Jerks (135/95) (KB push presses – alt however)
CrossFit McComb - CrossFitLayup (Time)For time: 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into... 5-10-15-20-25: Kettlebell Swings (53/35) (Single DB snatches) Wallballs (20/14) (KB OR Single DB thrusters)
For time:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings (53/35) (Single DB snatches)
Wallballs (20/14) (KB OR Single DB thrusters)
CrossFit McComb - CrossFitAfter Actions (@Home With or Without Equipment) (Time)For Time: 10-20-30-40-50 Calorie Bike (if no bike run 100m-200m-300m-400m-500m) After Each Set: 10 Toes to Bar (sit ups) 100' Walking Lunge
For Time:
10-20-30-40-50 Calorie Bike
(if no bike run 100m-200m-300m-400m-500m)
After Each Set:
10 Toes to Bar (sit ups)
100′ Walking Lunge
CrossFit McComb - CrossFitSeaWorld (@Home With Equipment) (6 Rounds for time)On the 5:00 x 6 Rounds: 10 Alternating Single Dumbbell Power Clean and Jerk 400 Meter Run 100 Meter Single Dumbbell Farmers CarrySeaWorld (@Home No Equipment) (6 Rounds for time)On the 5:00 x 6 Rounds: Wearing Pack: 15 Push-ups 15 Meter Walking Lunge 400 Meter Run
On the 5:00 x 6 Rounds:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry
On the 5:00 x 6 Rounds:
Wearing Pack:
15 Push-ups
15 Meter Walking Lunge
400 Meter Run
CrossFit McComb - CrossFitDeck of Cards (@Home) (Time)Spades: KB Swings Clubs: Lunges (NO weight) Diamonds: Step ups Hearts: Single Arm KB Snatches (odd object ground to overhead)Overhead Squat (1x1)T-Mobile (AMRAP - Rounds and Reps)AMRAP 15: 5 Bar Muscle-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)The Bellbowl Modified (Time)For Time 400 meter Run 40 Russian Kettlebell Swings 40 Kettlebell Goblet Squats 300 meter Run 30 Russian Kettlebell Swings 30 Kettlebell Goblet Squats 200 meter Run 20 Russian Kettlebell Swings 20 Kettlebell Goblet Squats 100 meter Run 10 Russian Kettlebell Swings 10 Kettlebell Goblet Squats
Spades: KB Swings
Clubs: Lunges (NO weight)
Diamonds: Step ups
Hearts: Single Arm KB Snatches (odd object ground to overhead)
AMRAP 15:
5 Bar Muscle-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
For Time
400 meter Run
40 Russian Kettlebell Swings
40 Kettlebell Goblet Squats
300 meter Run
30 Russian Kettlebell Swings
30 Kettlebell Goblet Squats
200 meter Run
20 Russian Kettlebell Swings
20 Kettlebell Goblet Squats
100 meter Run
10 Russian Kettlebell Swings
10 Kettlebell Goblet Squats
CrossFit McComb - CrossFitThe Longest Mile (Time)4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100 meter RunCindu (@Home) (AMRAP - Rounds and Reps)AMRAP 20: 5 Strict Pull-ups (OR db rows or odd-object rows) 10 Push-ups 15 Air Squats 30 Double Unders (45 Singles) . . . .Loose Cannon (AMRAP - Reps)3 Rounds For Total Reps: 3 Minute Calorie Row 2 Minute Calorie Bike 1 Minute AbMat Sit-ups Rest 2 Minutes Between Rounds
4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run
AMRAP 20:
5 Strict Pull-ups (OR db rows or odd-object rows)
10 Push-ups
15 Air Squats
30 Double Unders (45 Singles)
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3 Rounds For Total Reps:
3 Minute Calorie Row
2 Minute Calorie Bike
1 Minute AbMat Sit-ups
Rest 2 Minutes Between Rounds
CrossFit McComb - CrossFitThree-Peat Info & Warm Up (No Measure)Stimulus ** Coupling running with a few of our dumbbell weightlifting movements **On each of the 3 dumbbell movements we'll alternate hands every 5 reps **Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee **Single Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground Movement Videos Single Arm Hang Dumbbell Snatches https://www.youtube.com/watch?v=MJ_liJhjQoI&feature=youtu.be Single Arm Dumbbell Power Cleans https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be Single Arm Dumbbell Thrusters https://www.youtube.com/watch?v=OKx4q6b7Zhc&feature=youtu.be How to Make an Odd-Object https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be Warm-Up 2-3 Sets 15...
Stimulus
** Coupling running with a few of our dumbbell weightlifting movements
**On each of the 3 dumbbell movements we’ll alternate hands every 5 reps
**Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee
**Single Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground
Movement Videos
Single Arm Hang Dumbbell Snatches
https://www.youtube.com/watch?v=MJ_liJhjQoI&feature=youtu.be
Single Arm Dumbbell Power Cleans
https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be
Single Arm Dumbbell Thrusters
https://www.youtube.com/watch?v=OKx4q6b7Zhc&feature=youtu.be
How to Make an Odd-Object
https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be
Warm-Up
2-3 Sets
15 Knuckle Drags
15 Glute Bridges
15 Air Squats
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3 Rounds For Time:
200 Meter Run
20 Single Arm Hang Dumbbell Snatches
200 Meter Run
20 Single Arm Dumbbell Power Cleans
200 Meter Run
20 Single Arm Dumbbell Thrusters
*On all dumbbell movements, alternate hands every 5 repetitions
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3 Rounds For Time:
200 Meter Run
20 Odd-Object to Overhead
200 Meter Run
20 Odd-Object Step-Ups
200 Meter Run
20 Odd-Object Thrusters
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For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/85)
30 Toes to Bar
30 Push Press (115/85)
30 Deadlifts (115/85)
30 Wallballs (20/14)
30 Burpees
30 Double Unders
