W.O.D.

CrossFit McComb - CrossFitWarm-up (No Measure)Run CFMc Warmup 250 Meter Row 20 Bodyweight Walking Lunges 100 Meter Sandbag Run Couch Stretch: 1:30 Each SideUFO (3 Rounds for reps)AMRAP 5: 200' Walking Lunge 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 100' Single Front Rack Dumbbell Walking Lunge (50/35) 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 50' Double Dumbbell Front Rack Walking Lunge (50's/35's) 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining * Your score for each round...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

CFMc Warmup

250 Meter Row

20 Bodyweight Walking Lunges

100 Meter Sandbag Run

Couch Stretch: 1:30 Each Side

UFO (3 Rounds for reps)

AMRAP 5:

200′ Walking Lunge

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

100′ Single Front Rack Dumbbell Walking Lunge (50/35)

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

200 Meter Wreck Bag Run (50/35)

Max Calorie Row in Time Remaining

* Your score for each round is the total number of calories accumulated

* Ideally the lunges and running take less than 4 minutes to complete, giving you at least 1 minute on the rower for each round

* Adjust distances and weight as needed to accomplish this

CrossFit McComb - CrossFitPipe Down (Time)21-15-9: Power Cleans (115/85) Hand Release Push-ups Directly Into... 21-15-9: Push Press (115/85) Toes to Bar

CrossFit McComb – CrossFit

Pipe Down (Time)

21-15-9:

Power Cleans (115/85)

Hand Release Push-ups

Directly Into…

21-15-9:

Push Press (115/85)

Toes to Bar

CrossFit McComb - CrossFitWarm-up (No Measure)Run CFMc Warm up Barbell Warmup Wall Ball Warm upFront Squat Complexbuild to a heavy single complex 1- 2 sec pause front squat 1- front squatDodgeball (Time)10 Rounds For Time: 15 Wallballs (20/14) 200 Meter RunRain Subs 250m Row 12/9 cal Bike 15 Shuttle Runs [10 Meters each]

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

CFMc Warm up

Barbell Warmup

Wall Ball Warm up

Front Squat Complex

build to a heavy single complex

1- 2 sec pause front squat

1- front squat

Dodgeball (Time)

10 Rounds For Time:

15 Wallballs (20/14)

200 Meter Run
Rain Subs

250m Row

12/9 cal Bike

15 Shuttle Runs [10 Meters each]

CrossFit McComb - CrossFitDoor Dash (Time)For Time: 800m (rx+)/400m (rx) Run 50 Single Arm Dumbbell Hang C&J (50/35) 400m (rx+)/200m (rx) Sandbag Run (50/35) 30 Chest to Bar Pull-ups 400m (rx+)/200m (rx) Sandbag Run 50 Single Arm Dumbbell Hang C&J 800m (rx+)/400m (rx) Run

CrossFit McComb – CrossFit

Door Dash (Time)

For Time:

800m (rx+)/400m (rx) Run

50 Single Arm Dumbbell Hang C&J (50/35)

400m (rx+)/200m (rx) Sandbag Run (50/35)

30 Chest to Bar Pull-ups

400m (rx+)/200m (rx) Sandbag Run

50 Single Arm Dumbbell Hang C&J

800m (rx+)/400m (rx) Run

CrossFit McComb - CrossFitWarm-up (No Measure)2 min Easy Row 10 Active Spidermans 10 Squat to Stands 10 Mountain Climbers 10 Air Squats 10 Frog Hops 10 Box Step-ups 10 Slow Burpees 2 Burpee Box Jumps BB WarmupLitter Box (Time)3 Rounds: 3 Burpee Box Jumps (24"/20") - facing NOT lateral 6 Double Dumbbell Front Squats (50's/35's) 9 Deadlifts (155/105) 50/35 Calorie Row 3 Rounds: 3 Burpee Box Jumps (24"/20")- facing NOT lateral 6 Double Dumbbell Front Squats (50's/35's) 9 Deadlifts (155/105) 50/35 Calorie Row 3 Rounds: 3 Burpee Box Jumps (24"/20")- facing NOT lateral 6 Double Dumbbell Front Squats (50's/35's) 9...

CrossFit McComb – CrossFit

Warm-up (No Measure)

2 min Easy Row

10 Active Spidermans

10 Squat to Stands

10 Mountain Climbers

10 Air Squats

10 Frog Hops

10 Box Step-ups

10 Slow Burpees

2 Burpee Box Jumps

BB Warmup

Litter Box (Time)

3 Rounds:

3 Burpee Box Jumps (24″/20″) – facing NOT lateral

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)- facing NOT lateral

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)- facing NOT lateral

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (155/105)

CrossFit McComb - CrossFitWarm-up (No Measure)Run CFMc warm-up Barbell warm-up Dip progressions Push ups Ring push ups Assisted box dips Box dips Ring dips Hspu progressions Box hspu - focus on tripod - your hands should be closer to the box than your headFrianebeth (Time)(Fran/Diane/Elizabeth For Time 21 Thrusters (95/65 lb) 21 Pull-Ups 15 Squat Cleans (135/95 lb) 15 Ring Dips 9 Deadlifts (225/155 lb) 9 Handstand Push-Ups)

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

CFMc warm-up

Barbell warm-up

Dip progressions

Push ups

Ring push ups

Assisted box dips

Box dips

Ring dips

Hspu progressions

Box hspu – focus on tripod – your hands should be closer to the box than your head

Frianebeth (Time)

(Fran/Diane/Elizabeth

For Time

21 Thrusters (95/65 lb)

21 Pull-Ups

15 Squat Cleans (135/95 lb)

15 Ring Dips

9 Deadlifts (225/155 lb)

9 Handstand Push-Ups)

CrossFit McComb - CrossFitWarm-up (No Measure)10 Glute Bridges [ 5 Good Mornings 5 Pausing Back Squats 10 Single Leg Glute Bridges (5 Each side) 5 Elbow Rotations 5 Strict Press & Reach Back 10 Glute Bridge Walkouts 10 Pausing Front Squats 10 SLDL Movement Prep Full Complex with PVC Pipe Full Complex with Empty BarBig Clean Complex (Weight)E5MOM for 6 Rds 3-Position Squat Clean Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk * The goal is to climb in weight with each set as we build to a heavy complex for the day * With a...

CrossFit McComb – CrossFit

Warm-up (No Measure)

10 Glute Bridges [

5 Good Mornings

5 Pausing Back Squats

10 Single Leg Glute Bridges (5 Each side)

5 Elbow Rotations

5 Strict Press & Reach Back

10 Glute Bridge Walkouts

10 Pausing Front Squats

10 SLDL

Movement Prep

Full Complex with PVC Pipe

Full Complex with Empty Bar

Big Clean Complex (Weight)

E5MOM for 6 Rds

3-Position Squat Clean

Push Press

3-Position Squat Clean

Push Jerk

3-Position Squat Clean

Split Jerk

* The goal is to climb in weight with each set as we build to a heavy complex for the day

* With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk

* Your final score is the heaviest complex successfully completed unbroken

* The complex flows as follows:

High Hang Squat Clean (Pockets)

Hang Squat Clean (Above the Knee)

Squat Clean (Floor)

Push Press (No Re-Bend of Knees)

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk

CrossFit McComb - CrossFitDo Less (Time)For Time: 3,000 Meter Assault Bike 2,000 Meter Row 100 Double Unders (S: 200 singles/3 min of dus)*** 50 Toes to Bar (S: TAHAP/GHD/t2rig/5 min of t2b/100 ab mat situps)

CrossFit McComb – CrossFit

Do Less (Time)

For Time:

3,000 Meter Assault Bike

2,000 Meter Row

100 Double Unders (S: 200 singles/3 min of dus)***

50 Toes to Bar (S: TAHAP/GHD/t2rig/5 min of t2b/100 ab mat situps)

CrossFit McComb - CrossFitWarm-up (No Measure)Run 10 PVC Pass Throughs [ 10 Active Sampson + Air squat 10 Lateral Hops Over PVC Pipe 10 PVC Overhead Squats [ 5 Push-up to Down Dog 10 Lateral Hops Over PVC Pipe 10 PVC Sotts Press 10 Active Spidermans + hamstring stretch 10 Lateral Hops Over PVC Pipe Barbell Warmup - Snatch Version 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Overhead Squats 5 Snatch Grip Romanian Deadlifts Wall Squats with PVC Pipe: 1 Minute Wall Turnback Stretch: 1 Minute (Each Side)Speed Demon (4...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

10 PVC Pass Throughs [

10 Active Sampson + Air squat

10 Lateral Hops Over PVC Pipe

10 PVC Overhead Squats [

5 Push-up to Down Dog

10 Lateral Hops Over PVC Pipe

10 PVC Sotts Press

10 Active Spidermans + hamstring stretch

10 Lateral Hops Over PVC Pipe

Barbell Warmup – Snatch Version

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Wall Squats with PVC Pipe: 1 Minute Wall Turnback Stretch: 1 Minute (Each Side)

Speed Demon (4 Rounds for reps)

AMRAP 3:

200 Meter Run

15 Lateral Barbell Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

12 Lateral Barbell Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

9 Lateral Barbell Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

6 Lateral Barbell Burpees

Max Overhead Squats (135/95)

* Your score for each round is the total number of ohs reps completed

* Adjust running distance and burpee reps to allow for at least 1 minute on the barbell

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)12 min AMRAP 10 cal assault bike 15 push ups 20 alt pistols

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 cal assault bike

15 push ups

20 alt pistols