W.O.D.

CrossFit McComb - CrossFitFront Squat (10-10-5-5-3-3-3 (record heaviest set of 3))Metcon (AMRAP - Reps)2 min AMRAP 200m run max burpees Rest 3 min 4 min AMRAP 200m run 20 burpees max wall balls Rest 3 min 6 min AMRAP 200m run 20 burpees 20 wall balls max box jumps Rest 3 min 8 min AMRAP 200m run 20 burpees 20 wall balls 20 box jumps max sit ups Score is total of the reps of the LAST movement from each round

CrossFit McComb – CrossFit

Front Squat (10-10-5-5-3-3-3 (record heaviest set of 3))

Metcon (AMRAP – Reps)

2 min AMRAP

200m run

max burpees

Rest 3 min

4 min AMRAP

200m run

20 burpees

max wall balls

Rest 3 min

6 min AMRAP

200m run

20 burpees

20 wall balls

max box jumps

Rest 3 min

8 min AMRAP

200m run

20 burpees

20 wall balls

20 box jumps

max sit ups

Score is total of the reps of the LAST movement from each round

CrossFit McComb - CrossFit1 squat snatch + 2 hang squat snatchesEvery 90 sec for 12 min complete 1 complex - build across setsMetcon (Time)For time: 1000m row 30 power snatches (75/55#) 30 front squats (75/55#) 750m row 20 power snatches 20 front squats 500m row 10 power snatches 10 front squats

CrossFit McComb – CrossFit

1 squat snatch + 2 hang squat snatches

Every 90 sec for 12 min complete 1 complex – build across sets

Metcon (Time)

For time:

1000m row

30 power snatches (75/55#)

30 front squats (75/55#)

750m row

20 power snatches

20 front squats

500m row

10 power snatches

10 front squats

CrossFit McComb - CrossFitBack Squat (Every 15 sec for 3 min - 1 rep)Back Squat (Rest 2 min. Every 2:30 for 15 min - 3 heavy reps )Metcon (Time)30/20 cal bike 20 thrusters (115/75#) 20/12 cal bike 10 thrusters

CrossFit McComb – CrossFit

Back Squat (Every 15 sec for 3 min – 1 rep)

Back Squat (Rest 2 min. Every 2:30 for 15 min – 3 heavy reps )

Metcon (Time)

30/20 cal bike

20 thrusters (115/75#)

20/12 cal bike

10 thrusters

CrossFit McComb - CrossFitOlivia (AMRAP - Rounds and Reps)14 min AMRAP 10 power snatches (95/65#) 22 cal bike 7 muscle ups (s: burpee pull ups) Happy Birthday, Olivia Torres!

CrossFit McComb – CrossFit

Olivia (AMRAP – Rounds and Reps)

14 min AMRAP

10 power snatches (95/65#)

22 cal bike

7 muscle ups (s: burpee pull ups)

Happy Birthday, Olivia Torres!

CrossFit McComb - CrossFitMetcon (Weight)Push JERK (has to be a push jerk - NOT a push press NOT a split jerk) Every minute for 4 min (4 rds) 3 reps Every 90 sec for 6 min (4 rds) 3 reps Every 2 min for 4 min (2 rds) - this is your score 3 repsMetcon (Time)2 person partner WOD For time Pt 1: 8 c&j (135/95#) 8 wall walks (s: 2 sets of shoulder taps = 1 wall walk) 80 doubles (s: 160 singles) Pt 2: holds a wall squat - if the wall squat stops - P1 has to...

CrossFit McComb – CrossFit

Metcon (Weight)

Push JERK (has to be a push jerk – NOT a push press NOT a split jerk)

Every minute for 4 min (4 rds)

3 reps

Every 90 sec for 6 min (4 rds)

3 reps

Every 2 min for 4 min (2 rds) – this is your score

3 reps

Metcon (Time)

2 person partner WOD

For time

Pt 1:

8 c&j (135/95#)

8 wall walks (s: 2 sets of shoulder taps = 1 wall walk)

80 doubles (s: 160 singles)

Pt 2:

holds a wall squat – if the wall squat stops – P1 has to stop working also

swap and repeat the the 8/8/80 rd

then using the same pattern

6/6/60

4/4/40

2/2/20

CrossFit McComb - CrossFitBench Press (Every 3 mn for 15 min do a set of 7)Metcon (Time)3 rds 500m row rest 1 min then Rx+ 30-20-10 Rx 15-10-5 GHD sit ups wall balls (20/14#) Rd 1 row/rest 30- 20-10 Rd 2 row/rest 30-20-10 Rd 3 row/rest 30-20-10 25 min cap Score : time including restsPick one metconMetcon (Time)5 rds 400m run 15 wb 20/14# 10 ghd sit ups Rest 1 min Score: time including restPick one metcon

CrossFit McComb – CrossFit

Bench Press (Every 3 mn for 15 min do a set of 7)

Metcon (Time)

3 rds

500m row

rest 1 min

then

Rx+ 30-20-10

Rx 15-10-5

GHD sit ups

wall balls (20/14#)

Rd 1 row/rest 30- 20-10

Rd 2 row/rest 30-20-10

Rd 3 row/rest 30-20-10

25 min cap

Score : time including rests
Pick one metcon

Metcon (Time)

5 rds

400m run

15 wb 20/14#

10 ghd sit ups

Rest 1 min

Score: time including rest
Pick one metcon

CrossFit McComb - CrossFitFront Squat (40 reps at 75%)Metcon (Time)For Time 50/40 cal row 25 single db box step overs (50/35#) Rest 3 min 35/30 cal row 20 single db box step overs Rest 2 min 20/15 cal row 15 single db box step overs Score: time including the rests - do NOT short your rests!

CrossFit McComb – CrossFit

Front Squat (40 reps at 75%)

Metcon (Time)

For Time

50/40 cal row

25 single db box step overs (50/35#)

Rest 3 min

35/30 cal row

20 single db box step overs

Rest 2 min

20/15 cal row

15 single db box step overs

Score: time including the rests – do NOT short your rests!

CrossFit McComb - CrossFitDeadlift (10 min emom 3 reps )Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit McComb – CrossFit

Deadlift (10 min emom 3 reps )

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit McComb - CrossFitTim's WOD (Time)Buy In: 100 double unders 5 rounds of: 10 push presses (95/65#) 17 sit ups 20 kb swings (53/35#) Cash out: 54 ft db oh walking lunges (50/35#) Meanings 100 doubles - doubles were Tim's movement - he did the 100 day double under challenge TWO times 5 rounds - one each for Glenda (his wife) and Jessi, Sara, Morgan, & Adam (his children) 10/17/20 - the day he passed away Push Press - last movement that Tim PRd 54 - Tim was 54 years old OH walking lunges - he & Morgan had a...

CrossFit McComb – CrossFit

Tim’s WOD (Time)

Buy In: 100 double unders

5 rounds of:

10 push presses (95/65#)

17 sit ups

20 kb swings (53/35#)

Cash out:

54 ft db oh walking lunges (50/35#)

Meanings

100 doubles – doubles were Tim’s movement – he did the 100 day double under challenge TWO times

5 rounds – one each for Glenda (his wife) and Jessi, Sara, Morgan, & Adam (his children)

10/17/20 – the day he passed away

Push Press – last movement that Tim PRd

54 – Tim was 54 years old

OH walking lunges – he & Morgan had a famous discussion about the OH walking lunges in Open 19.3

CrossFit McComb - CrossFitDeadlift (5X E3MOM 5 t&g reps - build across sets)use last weeks ending weight to determine where you want to start this week - try to do 5# more this week on your last setMetcon (AMRAP - Rounds and Reps)15 min AMRAP Partner WOD 200m run 15 deadlifts (155/105#) 10 T2B Alt movements

CrossFit McComb – CrossFit

Deadlift (5X E3MOM 5 t&g reps – build across sets)

use last weeks ending weight to determine where you want to start this week – try to do 5# more this week on your last set

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Partner WOD

200m run

15 deadlifts (155/105#)

10 T2B

Alt movements