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W.O.D.

200214

CrossFit McComb - CrossFitDead Sea (AMRAP - Reps)Teams of 3 4 Rounds: 4:00 Row for Calories 3:00 Lateral Burpees over Barbell 2:00 Deadlifts (225/155) * One athlete works at a time while the other two rest in this team of 3 workout * With a 1:2 work to rest ratio, we’re looking for a high intensity during the work intervals * There is no required break up plan, as teams can switch out however they best see fit * There is no rest between rounds - teams will move right back to the rower following the deadlifts (36 minutes straight) *...

CrossFit McComb – CrossFit

Dead Sea (AMRAP – Reps)

Teams of 3

4 Rounds:

4:00 Row for Calories

3:00 Lateral Burpees over Barbell

2:00 Deadlifts (225/155)

* One athlete works at a time while the other two rest in this team of 3 workout

* With a 1:2 work to rest ratio, we’re looking for a high intensity during the work intervals

* There is no required break up plan, as teams can switch out however they best see fit

* There is no rest between rounds – teams will move right back to the rower following the deadlifts (36 minutes straight)

* Athletes will record total reps at each station, with their final score being total reps accumulated over the 4 rounds

200213

CrossFit McComb - CrossFitFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit McComb – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

200212

CrossFit McComb - CrossFitMoscow Mule (6 Rounds for time)On the 4:00 x 6 Rounds: 15 Russian Kettlebell Swings (70/53) 50' Walking Lunge (BW) 15/12 Calorie Assault Bike * To preserve rest, and therefore intensity, these rounds should take no longer than 3 minutes to complete

CrossFit McComb – CrossFit

Moscow Mule (6 Rounds for time)

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (70/53)

50′ Walking Lunge (BW)

15/12 Calorie Assault Bike

* To preserve rest, and therefore intensity, these rounds should take no longer than 3 minutes to complete

200211

CrossFit McComb - CrossFitVenti (AMRAP - Rounds and Reps)AMRAP 20: 20 Wallballs (20/14) 20 Single Arm Dumbbell Power Snatches (50/35) 20 Box Jumps (24/20) 20 Single Arm Dumbbell Push Presses (50/35) 20/15 Calorie Row * **Single Arm Power Snatches:** Alternate Arms Every Rep * **Single Arm Push Presses:** Alternate Arms Every 5 Reps

CrossFit McComb – CrossFit

Venti (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm Dumbbell Power Snatches (50/35)

20 Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row

* **Single Arm Power Snatches:** Alternate Arms Every Rep

* **Single Arm Push Presses:** Alternate Arms Every 5 Reps

200210

CrossFit McComb - CrossFitHang Clean (1x1)this is a hang SQUAT cleanUnderrated (AMRAP - Rounds and Reps)AMRAP 9: 30 Double Unders 1 Hang Squat Clean (135/95) 30 Double Unders 2 Hang Squat Cleans (135/95) 30 Double Unders 3 Hang Squat Cleans (135/95)

CrossFit McComb – CrossFit

Hang Clean (1×1)

this is a hang SQUAT clean

Underrated (AMRAP – Rounds and Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

200209

CrossFit McComb - CrossFitTD2 BW1 (AMRAP - Rounds and Reps)12 Minute AMRAP 10 Jumping Air Squats 10 Push-ups 10 Jumping Lunges 10 Butterfly Sit-ups

CrossFit McComb – CrossFit

TD2 BW1 (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Jumping Air Squats

10 Push-ups

10 Jumping Lunges

10 Butterfly Sit-ups

200208

CrossFit McComb - CrossFit5k Run (Time)Max Effort 5k Run

CrossFit McComb – CrossFit

5k Run (Time)

Max Effort 5k Run

200207

CrossFit McComb - CrossFitBench Press (1x1)Stranger Things v2 (AMRAP - Rounds and Reps)Teams of 2 AMRAP 20: 3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 Caloirie Bike Erg 6 Wallballs (20/14) 6 Kettlebell Swings (53/35) 6 Calorie Bike Erg 9 Wallballs (20/14) 9 Kettlebell Swings (53/35) 9 Calorie Bike Erg ... Climb By 3's Each Round *Athletes Switch After Completing Full Rounds * **For Example:** Athlete 1: 3-3-3 Athlete 2: 3-3-3 Athlete 1: 6-6-6 Athlete 2: 6-6-6

CrossFit McComb – CrossFit

Bench Press (1×1)

Stranger Things v2 (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Caloirie Bike Erg

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Bike Erg

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Bike Erg



Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

* **For Example:**

Athlete 1: 3-3-3

Athlete 2: 3-3-3

Athlete 1: 6-6-6

Athlete 2: 6-6-6

200206

CrossFit McComb - CrossFit2/6/71/49 (Time)5 Rounds 2 Deadlift (275/225) 6 Pull-ups 7.1 Calorie Assault Bike 49 Double Unders

CrossFit McComb – CrossFit

2/6/71/49 (Time)

5 Rounds

2 Deadlift (275/225)

6 Pull-ups

7.1 Calorie Assault Bike

49 Double Unders

200205

CrossFit McComb - CrossFitOverhead Squat (1x1)TD2 T55 (Time)5 rounds 12/9 cal row 9 power clean (135/95#) 6 hspu

CrossFit McComb – CrossFit

Overhead Squat (1×1)

TD2 T55 (Time)

5 rounds

12/9 cal row

9 power clean (135/95#)

6 hspu