W.O.D.

CrossFit McComb - CrossFitMetcon (Time)21-15-9-9-15-21 deadlift (225/155#) (s: 185/115#) toes to bar

CrossFit McComb – CrossFit

Metcon (Time)

21-15-9-9-15-21

deadlift (225/155#) (s: 185/115#)

toes to bar

CrossFit McComb - CrossFitLine Drills + Barbell Warmup (No Measure)Run/Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsBench Press (Max reps @ 85%)1x5 @65% 1x5 @75% Max reps @85%Metcon (AMRAP - Reps)15 min amrap 1 bench press (135/95#) 10 push ups 2 bench 10 push ups 3 10...

CrossFit McComb – CrossFit

Line Drills + Barbell Warmup (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Bench Press (Max reps @ 85%)

1×5 @65%

1×5 @75%

Max reps @85%

Metcon (AMRAP – Reps)

15 min amrap

1 bench press (135/95#)

10 push ups

2 bench

10 push ups

3

10

4

10……..

CrossFit McComb - CrossFit

CrossFit McComb – CrossFit

CrossFit McComb - CrossFitWarm-upWarm-up (No Measure)Coach's choiceMetconMetcon (AMRAP - Rounds and Reps)Partner WOD (2 person) 25 min AMRAP BUY IN: 2k Row (only do this one time) 50 thrusters (45/35#) 50 wall balls (20/14#)

CrossFit McComb – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD (2 person)

25 min AMRAP

BUY IN: 2k Row (only do this one time)

50 thrusters (45/35#)

50 wall balls (20/14#)

CrossFit McComb - CrossFitMetcon (Time)Buy in: 35 wall balls (20/14#) 2 rounds Swing-swing-climb * 100 m sprint Peg board (penalty: 10 over the walls) * 100 m sprint construction barrier hurdles * 100 m sprint Kettle bell hoist * 100 m sprint Monkey bars * 100 m sprint Yoke * 100 m sprint Buy out: 15 man makers (50/35#)

CrossFit McComb – CrossFit

Metcon (Time)

Buy in: 35 wall balls (20/14#)

2 rounds

Swing-swing-climb

* 100 m sprint

Peg board (penalty: 10 over the walls)

* 100 m sprint

construction barrier hurdles

* 100 m sprint

Kettle bell hoist

* 100 m sprint

Monkey bars

* 100 m sprint

Yoke

* 100 m sprint

Buy out: 15 man makers (50/35#)

CrossFit McComb - CrossFitWarm-up30 Second Warm Up w/Barbell Warmup (Snatches) (No Measure):30 Seconds Active Spidermans Knuckle Drags Push-up to Down Dog Side Lunges Active Samson Air Squats PVC Pass Throughs PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged DeadliftsSquat Snatch Mobility (No Measure)Squat Hold – 1 Minute Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the...

CrossFit McComb – CrossFit

Warm-up

30 Second Warm Up w/Barbell Warmup (Snatches) (No Measure)

:30 Seconds

Active Spidermans

Knuckle Drags

Push-up to Down Dog

Side Lunges

Active Samson

Air Squats

PVC Pass Throughs

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Squat Snatch Mobility (No Measure)

Squat Hold – 1 Minute

Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Squat Snatch Warm up (No Measure)

With PVC Pipe

5 Muscle Snatches (SLOW)

5 OHS

5 BTN Strict Presses

5 Sotts Presses

5 Power Snatches

5 Squat Snatches

Movement Prep

5 Power Snatch Balances

With a bar

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

5 Squat Snatch Balances

2 High Hang Squat Snatches

2 Hang Squat Snatches

2 Squat Snatches

Weightlifting

Squat Snatch (1×1)

establish a heavy single

Metcon

Squat Snatch Test WOD (Time)

500 m Row

12 Squat Snatches (95/65#)

500 m Row

9 Squat Snatches

500 m Row

6 Squat Snatches

CrossFit McComb - CrossFitWarm-upCFMc Warmup (No Measure)Run 400m/Row 500m 2 rounds NFT 10 reps each of: Samson Stretch Pass throughs Overhead Squat Sit-up Back Extension Pull-up Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upMetconRalph (Time)4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15' 600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006To learn more about Ralph click herelady's weight - 175#Metcon (Time)Ralph 4 Rounds for time 8 deadlift (250/175#) 16 burpees 3 rope climbs 600m runMetcon (Time)Ralph 4...

CrossFit McComb – CrossFit

Warm-up

CFMc Warmup (No Measure)

Run 400m/Row 500m

2 rounds NFT

10 reps each of:

Samson Stretch

Pass throughs

Overhead Squat

Sit-up

Back Extension

Pull-up

Dip

Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm up

Metcon

Ralph (Time)

4 Rounds for time of:

8 Deadlifts, 250#

16 Burpees

3 Rope Climbs, 15′

600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here
lady’s weight – 175#

Metcon (Time)

Ralph

4 Rounds for time

8 deadlift (250/175#)

16 burpees

3 rope climbs

600m run

Metcon (Time)

Ralph

4 Rounds for time

8 deadlift (250/175#)

16 burpees

3 rope climbs

600m run

CrossFit McComb - CrossFitMetconJOHN FLORIO (Time)For Time 10 Bench Presses (75% BW) 10 Ring Dips 20 Bench Presses (50% BW) 20 Diamond Push-Ups 30 Bench Presses (35% BW) 30 Push-UpsRIOThis Firefighter Hero WOD is dedicated to John Florio, FDNY, Engine 214, who was killed on September 11, 2001. John Florio, 33, of Oceanside, was a New York City firefighter with Engine 214, Ladder 111, of Bedford-Stuyvesant in Brooklyn who died in the south tower. His body was found Oct. 26, 2001, and buried in Calvary Cemetery in Queens.Warm-upLine Drills + Barbell Warmup (No Measure)Run/Row Line Drills Quad Stretch Knee to...

CrossFit McComb – CrossFit

Metcon

JOHN FLORIO (Time)

For Time

10 Bench Presses (75% BW)

10 Ring Dips

20 Bench Presses (50% BW)

20 Diamond Push-Ups

30 Bench Presses (35% BW)

30 Push-UpsRIO
This Firefighter Hero WOD is dedicated to John Florio, FDNY, Engine 214, who was killed on September 11, 2001.

John Florio, 33, of Oceanside, was a New York City firefighter with Engine 214, Ladder 111, of Bedford-Stuyvesant in Brooklyn who died in the south tower. His body was found Oct. 26, 2001, and buried in Calvary Cemetery in Queens.

Warm-up

Line Drills + Barbell Warmup (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Bench Press (establish a heavy single)

CrossFit McComb - CrossFitMetconMetcon (Time)Buy in: 200m kb farmers carry (both hands) (53/35#) 3 Rounds * 2 - object over wall - you over wall - shuttle sprint - there and back * run through the tires and back - shuttle sprint - there and back * 4 passes on the balance beam - shuttle sprint - there and back * under the "wire" - shuttle sprint - there and back * 150 ft cinder block pull - shuttle sprint - there and back * lava - shuttle sprint - there and back Buy out: 200m kb farmers carry (both...

CrossFit McComb – CrossFit

Metcon

Metcon (Time)

Buy in: 200m kb farmers carry (both hands) (53/35#)

3 Rounds

* 2 – object over wall – you over wall

– shuttle sprint – there and back

* run through the tires and back

– shuttle sprint – there and back

* 4 passes on the balance beam

– shuttle sprint – there and back

* under the “wire”

– shuttle sprint – there and back

* 150 ft cinder block pull

– shuttle sprint – there and back

* lava

– shuttle sprint – there and back

Buy out:

200m kb farmers carry (both hands) (53/35#)

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21 - 15 - 9 Reps for Time of: 95# Thrusters and Pull-Ups Post Times To Comments

21 – 15 – 9

Reps for Time of:

95# Thrusters
and
Pull-Ups

Post Times To Comments