(601) 551-0558

W.O.D.

210508

CrossFit McComb - CrossFitBermuda Triangle (AMRAP - Rounds and Reps)Teams of 3 AMRAP 25: 200 Meter sand Bag Run (50/35) 7 Burpees 7 Deadlifts (205/145) *Next Athlete Begins Round When Runner Returns

CrossFit McComb – CrossFit

Bermuda Triangle (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

200 Meter sand Bag Run (50/35)

7 Burpees

7 Deadlifts (205/145)

*Next Athlete Begins Round When Runner Returns

210507

CrossFit McComb - CrossFitClean and Jerk (3@70% 3@75% 2@80% 1@85%)squat clean + split jerkShin Guard (Time)For Time 9-15-21: Burpee Box Jump Overs (24"/20") Power Clean & Jerks (135/95)

CrossFit McComb – CrossFit

Clean and Jerk (3@70% 3@75% 2@80% 1@85%)

squat clean + split jerk

Shin Guard (Time)

For Time

9-15-21:

Burpee Box Jump Overs (24″/20″)

Power Clean & Jerks (135/95)

210506

CrossFit McComb - CrossFitMight be TIred - but You Still have to Push it (Time)In teams of 2 (or 3): 3 rounds for time 50’ Tire Flip (if teams of 3 - 75') 20 jumps into center of tire and out the other side (can be divided however - if teams of 3, 30) 50’ Tire Flip back the other way 100' Sled Push (if teams of 3 - 150')

CrossFit McComb – CrossFit

Might be TIred – but You Still have to Push it (Time)

In teams of 2 (or 3):

3 rounds for time

50’ Tire Flip (if teams of 3 – 75′)

20 jumps into center of tire and out the other side (can be divided however – if teams of 3, 30)

50’ Tire Flip back the other way

100′ Sled Push (if teams of 3 – 150′)

210505

CrossFit McComb - CrossFitShuffle the Deck (6 Rounds for time)On the 3:00 x 6 Rounds: Rounds 1-3: 10/7 Calorie Assault Bike 10 Chest to Bar Pull-ups 10 Thrusters (95/65) Rounds 4-6: 10 Thrusters (95/65) 10 Chest to Bar Pull-ups 10/7 Calorie Assault Bike * 18:00 Workout * Score = Time it takes to complete each round * If the work is not completed within the 3:00 window, log your score as 3:00

CrossFit McComb – CrossFit

Shuffle the Deck (6 Rounds for time)

On the 3:00 x 6 Rounds:

Rounds 1-3:

10/7 Calorie Assault Bike

10 Chest to Bar Pull-ups

10 Thrusters (95/65)

Rounds 4-6:

10 Thrusters (95/65)

10 Chest to Bar Pull-ups

10/7 Calorie Assault Bike

* 18:00 Workout

* Score = Time it takes to complete each round

* If the work is not completed within the 3:00 window, log your score as 3:00

210504

CrossFit McComb - CrossFitStand & Deliver (AMRAP - Rounds and Reps)AMRAP 16: 10 Double DB Box Step Overs (50/35# / 24"/20") 100m DB Farmer's Carry (50/35#) 200m Run :30 L-Sit (Accumulate) • Score = The number of rounds and reps completed in the 16:00 window • Log meters as reps • Log seconds as reps • Example: If you get through 3 rounds and • Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 315

CrossFit McComb – CrossFit

Stand & Deliver (AMRAP – Rounds and Reps)

AMRAP 16:

10 Double DB Box Step Overs (50/35# / 24″/20″)

100m DB Farmer’s Carry (50/35#)

200m Run

:30 L-Sit (Accumulate)

• Score = The number of rounds and reps completed in the 16:00 window

• Log meters as reps

• Log seconds as reps

• Example: If you get through 3 rounds and

• Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 315

210503

CrossFit McComb - CrossFitPower Snatch (EMOM 6:00 • 2 Power Snatch)Power Snatch EMOM 6:00 • 2 Power Snatch Increase the load every round Beginners - Practice with light loads for 4 repsClear the Air (AMRAP - Rounds and Reps)AMRAP 13: 40 Air Squats 300/250m Row 20 Power Snatches (75/55) Scaled AMRAP 13: 30 Air Squats 300/250m Row 20 Power Snatches (55/35)

CrossFit McComb – CrossFit

Power Snatch (EMOM 6:00 • 2 Power Snatch)

Power Snatch

EMOM 6:00

• 2 Power Snatch

Increase the load every round

Beginners – Practice with light loads for 4 reps

Clear the Air (AMRAP – Rounds and Reps)

AMRAP 13:

40 Air Squats

300/250m Row

20 Power Snatches (75/55)

Scaled

AMRAP 13:

30 Air Squats

300/250m Row

20 Power Snatches (55/35)

210501

CrossFit McComb - CrossFitBinda (Time)For Time: 1000m Bike 10 Bodyweight Bench Press 900m Bike 9 Bodyweight Bench Press 800m Bike 8 Bodyweight Bench Press 700m Bike 7 Bodyweight Bench Press 600m Bike 6 Bodyweight Bench Press 500m Bike 5 Bodyweight Bench Press 400m Bike 4 Bodyweight Bench Press 300m Bike 3 Bodyweight Bench Press 200m Bike 2 Bodyweight Bench Press 100m Bike 1 Bodyweight Bench Press (Women: 3/4 Bodyweight)

CrossFit McComb – CrossFit

Binda (Time)

For Time:

1000m Bike

10 Bodyweight Bench Press

900m Bike

9 Bodyweight Bench Press

800m Bike

8 Bodyweight Bench Press

700m Bike

7 Bodyweight Bench Press

600m Bike

6 Bodyweight Bench Press

500m Bike

5 Bodyweight Bench Press

400m Bike

4 Bodyweight Bench Press

300m Bike

3 Bodyweight Bench Press

200m Bike

2 Bodyweight Bench Press

100m Bike

1 Bodyweight Bench Press

(Women: 3/4 Bodyweight)

210430

CrossFit McComb - CrossFitBurden/Bucket/Block/Tire (Time)Partner WOD (Teams of 2) 4 rounds for time of: *400m partner burden run *Completed at the same time: Partner A: 150 ft Bucket Partner B: 150 ft Block drag (pull sled) and then swap *12 tire flips (6 each)

CrossFit McComb – CrossFit

Burden/Bucket/Block/Tire (Time)

Partner WOD (Teams of 2)

4 rounds for time of:

*400m partner burden run

*Completed at the same time:

Partner A: 150 ft Bucket

Partner B: 150 ft Block drag (pull sled)

and then swap

*12 tire flips (6 each)

210429

CrossFit McComb - CrossFitKaren, Run! (Time)Karen! Run!" 10 Rounds For Time: 12 Wall Balls (20/14) 100m Run

CrossFit McComb – CrossFit

Karen, Run! (Time)

Karen! Run!”

10 Rounds For Time:

12 Wall Balls (20/14)

100m Run

210428

CrossFit McComb - CrossFitFive O'Clock Somewhere (3 Rounds for reps)AMRAP 5:00 27 Power Snatches (95/65) 27 Burpees 27/21 Calorie Assault Bike Rest 5:00 AMRAP 5:00 21 Power Snatches (115/85) 21 Lateral Barbell Burpees 21/15 Calorie Assault BIke Rest 5:00 AMRAP 5:00 15 Power Snatches (135/95) 15 Barbell Facing Burpees 15/12 Calorie Assault Bike

CrossFit McComb – CrossFit

Five O’Clock Somewhere (3 Rounds for reps)

AMRAP 5:00

27 Power Snatches (95/65)

27 Burpees

27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:00

21 Power Snatches (115/85)

21 Lateral Barbell Burpees

21/15 Calorie Assault BIke

Rest 5:00

AMRAP 5:00

15 Power Snatches (135/95)

15 Barbell Facing Burpees

15/12 Calorie Assault Bike