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W.O.D.

2020- 9/11 Memorial Run

  CrossFit Members Ryan Hobgood, Mia Hobgood, Kristen Spears, Maddox Spears and LeeAnn Bates participated in the McComb Fire Department's annual 9/11 Memorial Run!

 

CrossFit Members Ryan Hobgood, Mia Hobgood, Kristen Spears, Maddox Spears and LeeAnn Bates participated in the McComb Fire Department’s annual 9/11 Memorial Run!

200911

CrossFit McComb - CrossFitDana (Time)For time: 1 mile run 50 body weight deadlifts 1 mile run Completed in memory of Dana Hannon, 29 of Wyckoff, NJ , who lost his life on Sept 11, 2001. https://www.firehero.org/fallen-firefighter/dana-rey-hannon/ http://www.legacy.com/sept11/story.aspx?personid=146350

CrossFit McComb – CrossFit

Dana (Time)

For time:

1 mile run

50 body weight deadlifts

1 mile run

Completed in memory of Dana Hannon, 29 of Wyckoff, NJ , who lost his life on Sept 11, 2001.

https://www.firehero.org/fallen-firefighter/dana-rey-hannon/

http://www.legacy.com/sept11/story.aspx?personid=146350

200910

CrossFit McComb - CrossFitDouble Agent (Time)3 Rounds For Time [30 Minute Cap]: 1,600 Meter Assault Bike 80 Double Unders 400 Meter Run 20 Russian Kettlebell Swings (70/53) 10 Kettlebell Box Step Overs (24"/20")

CrossFit McComb – CrossFit

Double Agent (Time)

3 Rounds For Time [30 Minute Cap]:

1,600 Meter Assault Bike

80 Double Unders

400 Meter Run

20 Russian Kettlebell Swings (70/53)

10 Kettlebell Box Step Overs (24″/20″)

September 8, 2020

Friday, 9-11-2020 - CrossFit McComb will be joining the McComb Fire Department in a memorial run honoring the 2,977 people who died on 9/11/2001. We will meet at Dirt Cheap at 8:35. The run will begin at 8:46- the time of the collapse of the first tower.  Friday's WOD will be a Hero workout honoring Dana Hannon of FDNY and is FREE to anyone who would like to join. 5:30am, 12:00pm, 4:30pm and 5:45pm Dana HannonJoined FDNY 2/3/2000Died 9/11/2001 Monday- 9/7/2020- CrossFit McComb athletes participated in "Hotshots 19" Hero WOD Honoring the 19 members of the Granite Mountain Hotshots who...

Friday, 9-11-2020 – CrossFit McComb will be joining the McComb Fire Department in a memorial run honoring the 2,977 people who died on 9/11/2001. We will meet at Dirt Cheap at 8:35. The run will begin at 8:46- the time of the collapse of the first tower. 

Friday’s WOD will be a Hero workout honoring Dana Hannon of FDNY and is FREE to anyone who would like to join. 5:30am, 12:00pm, 4:30pm and 5:45pm

Dana Hannon
Joined FDNY 2/3/2000
Died 9/11/2001

Monday- 9/7/2020– CrossFit McComb athletes participated in “Hotshots 19” Hero WOD Honoring the 19 members of the Granite Mountain Hotshots who tragically lost their lives fighting fires in Arizona on 6/30/2013.

200909

CrossFit McComb - CrossFitWarm-up (No Measure)Run 10 reps each Active Spidermans + hamstring stretch PVC Pass Throughs Mountain Climbers PVC Overhead Squats Frog Hops PVC Pass Throughs (More Narrow) Slow Burpees PVC Overhead Squats (More Narrow) Barbell Warmup - Snatch version 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats 1 min Twisted Wall Squat Each Side Thoracic Opener PVC Sotts Press20 Questions (Time)For Time: 20 Power Cleans (95/65) 20 Thrusters (95/65) 20 Push Press (95/65) 20 Hang Power Snatches (95/65) 20 Overhead Squats (95/65)...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

10 reps each

Active Spidermans + hamstring stretch

PVC Pass Throughs

Mountain Climbers

PVC Overhead Squats

Frog Hops

PVC Pass Throughs (More Narrow)

Slow Burpees

PVC Overhead Squats (More Narrow)

Barbell Warmup – Snatch version

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

1 min

Twisted Wall Squat Each Side

Thoracic Opener

PVC Sotts Press

20 Questions (Time)

For Time:

20 Power Cleans (95/65)

20 Thrusters (95/65)

20 Push Press (95/65)

20 Hang Power Snatches (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

On the Minute: 5 Burpees
goal <20 minutes
use the same weight for ALL movements (OHS can be an exception if it HAS to be)

200908

CrossFit McComb - CrossFitWarm-up (No Measure)Run Line Drills Quad Stretch Knee to Chest Walking Spiderman Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk 1 min Couch Stretch per side Ankle/Calf Stretch per sideThe Ocho (8 Rounds for time)8 Rounds: In a 4 minute window 20/15 Calorie Row 200 Meter Run **Rest remaining time

CrossFit McComb – CrossFit

Warm-up (No Measure)

Run

Line Drills

Quad Stretch

Knee to Chest

Walking Spiderman

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

1 min

Couch Stretch per side

Ankle/Calf Stretch per side

The Ocho (8 Rounds for time)

8 Rounds:

In a 4 minute window

20/15 Calorie Row

200 Meter Run

**Rest remaining time

200902

CrossFit McComb - CrossFitPush Jerk ComplexBuild to a Moderate Complex: 1 Pausing Push Jerk 1 Push Jerk * We'll build to a moderate 2-rep complex out of the rack * The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch * These pauses allows us to focus on maintaining a vertical dip and balanced catch * Moderate means we'll only aim to climb a little higher than workout weight in order to prioritize technique over loadTreasure Chest (Time)3 Rounds: 25 Toes to Bar 20 Push Jerks (Rx+ 135/95) (Rx 115/75#) 15/12...

CrossFit McComb – CrossFit

Push Jerk Complex

Build to a Moderate Complex:

1 Pausing Push Jerk

1 Push Jerk

* We’ll build to a moderate 2-rep complex out of the rack

* The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch

* These pauses allows us to focus on maintaining a vertical dip and balanced catch

* Moderate means we’ll only aim to climb a little higher than workout weight in order to prioritize technique over load

Treasure Chest (Time)

3 Rounds:

25 Toes to Bar

20 Push Jerks (Rx+ 135/95) (Rx 115/75#)

15/12 Calorie Assault Bike

200727

CrossFit McComb - CrossFitRack City (Time)For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats

CrossFit McComb – CrossFit

Rack City (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

200717

CrossFit McComb - CrossFitFloor It (5 Rounds for time)Every 5 Minutes x 5 Rounds: 30 AbMat Sit-ups 15 Deadlifts (185/135) 21/15 Calorie Assault Bike

CrossFit McComb – CrossFit

Floor It (5 Rounds for time)

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 Deadlifts (185/135)

21/15 Calorie Assault Bike

200716

CrossFit McComb - CrossFitPower Clean (2x5 @70%)Push Jerk (2x5 @60% (of split jerk) )Funny Business (AMRAP - Rounds and Reps) AMRAP 15: 30 Strict Presses (75/55) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders

CrossFit McComb – CrossFit

Power Clean (2×5 @70%)

Push Jerk (2×5 @60% (of split jerk) )

Funny Business (AMRAP – Rounds and Reps)

AMRAP 15:

30 Strict Presses (75/55)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders