W.O.D.

CrossFit McComb - CrossFitOpposite Day (Time)30-20-10: Alternating Dumbbell Power Snatches (50/35) Push-ups Directly Into... 10-20-30: Alternating Dumbbell Hang Clean and Jerks (50/35) Burpees Head coach may decide to sub barbell 95/65# for the db

CrossFit McComb – CrossFit

Opposite Day (Time)

30-20-10:

Alternating Dumbbell Power Snatches (50/35)

Push-ups

Directly Into…

10-20-30:

Alternating Dumbbell Hang Clean and Jerks (50/35)

Burpees

Head coach may decide to sub barbell 95/65# for the db

CrossFit McComb - CrossFitPower Clean (Power Clean 70% x 3 x 5)Push Jerk (Push Jerk 60% (of split jerk) x 3 x 5)Farmhand (Time)5 Rounds (may need to reduce rounds due to time) 30 Alternating Lunges 200 Meter Single Arm Farmers Carry (50/35) 30 AbMat Sit-ups

CrossFit McComb – CrossFit

Power Clean (Power Clean 70% x 3 x 5)

Push Jerk (Push Jerk 60% (of split jerk) x 3 x 5)

Farmhand (Time)

5 Rounds (may need to reduce rounds due to time)

30 Alternating Lunges

200 Meter Single Arm Farmers Carry (50/35)

30 AbMat Sit-ups

CrossFit McComb - CrossFitHellhole (Time)For Time: 50 Devil's Press (50's/35's) "2-2-2-3" Intervals Style: 35 Double Unders 5 Lateral Dumbbell Burpees Max Devil's Press in Time Remaining ## DESCRIPTION * This workout consists of 4 short and fast intervals * The first three intervals last for 2 minutes, with the final lasting 3 minutes * There is 2 minutes of rest between intervals * After completing the double unders and lateral dumbbell burpees, you'll complete as many Devil's Press as your can with the remaining time * Your workout will continue until you have finished 50 total Devil's Press * Record...

CrossFit McComb – CrossFit

Hellhole (Time)

For Time:

50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press in Time Remaining

## DESCRIPTION

* This workout consists of 4 short and fast intervals

* The first three intervals last for 2 minutes, with the final lasting 3 minutes

* There is 2 minutes of rest between intervals

* After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time

* Your workout will continue until you have finished 50 total Devil’s Press

* Record the total time (including rest) it takes to complete the 50 reps

* If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

CrossFit McComb - CrossFitSpace Cadet (Time)21-18-15-12-9-6-3: Front squat (95/65#) 200 Meter Run

CrossFit McComb – CrossFit

Space Cadet (Time)

21-18-15-12-9-6-3:

Front squat (95/65#)

200 Meter Run

CrossFit McComb - CrossFitPush Press (Push Press 70% x 5 x 5)Base Camp (AMRAP - Rounds and Reps)AMRAP 15: 1 Round of "Strict Cindy" 1 Clean and Jerk (155/105) 1 Round of "Strict Cindy" 2 Clean and Jerks (155/105) 1 Round of "Strict Cindy" 3 Clean and Jerks (155/105) ... Add (1) Clean and Jerk Per Round

CrossFit McComb – CrossFit

Push Press (Push Press 70% x 5 x 5)

Base Camp (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 Clean and Jerk (155/105)

1 Round of “Strict Cindy”

2 Clean and Jerks (155/105)

1 Round of “Strict Cindy”

3 Clean and Jerks (155/105)

…

Add (1) Clean and Jerk Per Round

CrossFit McComb - CrossFiteHarmony (Time)For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Power Snatches 30 Overhead Squats * On the Minute: 5 Burpees * Barbell: 95/65

CrossFit McComb – CrossFit

eHarmony (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees

* Barbell: 95/65

CrossFit McComb - CrossFitReverse Psychology (Time)5 Rounds For Time: 30 Reverse Lunges 200m Run 10 Toes to Bar

CrossFit McComb – CrossFit

Reverse Psychology (Time)

5 Rounds For Time:

30 Reverse Lunges

200m Run

10 Toes to Bar

CrossFit McComb - CrossFitFive Below (3 Rounds for reps)AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats (50's/35's) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 9 Dumbbell Thrusters (50's/35's) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 6 Dumbbell Clusters (50's/35's) * Your score for each AMRAP will be the total reps of lateral burpees and dumbbell movements

CrossFit McComb – CrossFit

Five Below (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters (50’s/35’s)

* Your score for each AMRAP will be the total reps of lateral burpees and dumbbell movements

CrossFit McComb - CrossFitFlex seal v2 (Time)21-15-9 Deadlifts (135/95#) Sit ups Maybe another movement 12/10 cal row After Each Round

CrossFit McComb – CrossFit

Flex seal v2 (Time)

21-15-9

Deadlifts (135/95#)

Sit ups

Maybe another movement

12/10 cal row After Each Round

CrossFit McComb - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

CrossFit McComb – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here