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W.O.D.

190204

CrossFit McComb - CrossFitBack Squat (*Set 6 – 1 rep)Back Squat *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 rep *Set 4 – 5 reps *Set 5 – 3 reps *Set 6 – 1 rep Rest 2-3 minutes between sets. Score is set 6Metcon (Time)Complete rounds of 21, 15 and 9 reps for time of: Dumbbell Thrusters (50/35 lbs) Chest-to-Bar Pull-UpsThis should still be a pretty fast Fran workout for those who have C2B. And if you don't have them, consider scaling to keep the intent of the workout. So either banded C2B or...

CrossFit McComb – CrossFit

Back Squat (*Set 6 – 1 rep)

Back Squat

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 rep

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 rep

Rest 2-3 minutes between sets.

Score is set 6

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Dumbbell Thrusters (50/35 lbs)

Chest-to-Bar Pull-Ups
This should still be a pretty fast Fran workout for those who have C2B. And if you don’t have them, consider scaling to keep the intent of the workout. So either banded C2B or regular kipping. Heck, you might even do jumping C2B depending on where you are. Attack this very similarly as you do Fran but dial it back a couple notches until you get in a comfortable rhythm. Steadying the DBs and the extra bit on the C2B can take a toll pretty quick if you don’t manage your plan from the start.

190202

CrossFit McComb - CrossFitMetcon (Time)Individual + 5 Squat Snatch (s: g2oh) 95/65 Masters (75/55) 4 Squat Snatch 115/75 Masters (95/65) 3 Squat Snatch 135/95 Masters (115/75) 2 Squat Snatch 155/105 Masters (135/95) 1 Squat Snatch 185/115 Masters (155/105)People can choose to either complete the WOD as an invidual or a team. Each person/team must have a judge - so there will be two heatsMetcon (Time)Team + 10 Squat Snatch (s: g2oh) 95/65 Masters (75/55) 8 Squat Snatch 115/75 Masters (95/65) 6 Squat Snatch 135/95 Masters (115/75) 4 Squat Snatch 155/105 Masters (135/95) 2 Squat Snatch 185/115 Masters (155/105)Metcon (Weight)sled pull...

CrossFit McComb – CrossFit

Metcon (Time)

Individual +

5 Squat Snatch (s: g2oh) 95/65 Masters (75/55)

4 Squat Snatch 115/75 Masters (95/65)

3 Squat Snatch 135/95 Masters (115/75)

2 Squat Snatch 155/105 Masters (135/95)

1 Squat Snatch 185/115 Masters (155/105)
People can choose to either complete the WOD as an invidual or a team. Each person/team must have a judge – so there will be two heats

Metcon (Time)

Team +

10 Squat Snatch (s: g2oh) 95/65 Masters (75/55)

8 Squat Snatch 115/75 Masters (95/65)

6 Squat Snatch 135/95 Masters (115/75)

4 Squat Snatch 155/105 Masters (135/95)

2 Squat Snatch 185/115 Masters (155/105)

Metcon (Weight)

sled pull

Buy out:

each person pull/steady march a sled around the parking lot 2 times

190201

CrossFit McComb - CrossFitSnatch (Snatch X 1.1.1. (rest 5-7 seconds between singles))Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets Heaviest set of 3Metcon (Time)In teams of two, partners alternate complete rounds until they have finished 5 sets each of: 5 Overhead Squats* 10 Kettlebell Swings (32/24 kg) 20 Double-Unders *For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during...

CrossFit McComb – CrossFit

Snatch (Snatch X 1.1.1. (rest 5-7 seconds between singles))

Five sets of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes between sets

Heaviest set of 3

Metcon (Time)

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:

5 Overhead Squats*

10 Kettlebell Swings (32/24 kg)

20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

190131

CrossFit McComb - CrossFitMetcon (No Measure)Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR board/furniture slider bar mu x 3-4 reps) Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3: L-Sit x 45-60 seconds (accumulated)Metcon (AMRAP - Reps)Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals: Minute 1 – Rowing (for calories) Minute 2 – Strict Handstand Push-Ups (box pu) Minute 3 – Bar Muscle-Ups (same progression used above)...

CrossFit McComb – CrossFit

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR board/furniture slider bar mu x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: L-Sit x 45-60 seconds (accumulated)

Metcon (AMRAP – Reps)

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Strict Handstand Push-Ups (box pu)

Minute 3 – Bar Muscle-Ups (same progression used above)

Minute 4 – 30-Second Front Leaning Rest on Rings

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

190130

CrossFit McComb - CrossFitMetcon (Time)For time: 27-21-18-15-12-9-6-3 Cal Row Pull Ups Rx+ assault bike/c2b Time Cap: 20 min

CrossFit McComb – CrossFit

Metcon (Time)

For time:

27-21-18-15-12-9-6-3

Cal Row

Pull Ups

Rx+ assault bike/c2b

Time Cap: 20 min

190128

CrossFit McComb - CrossFitDeadlift (deadlift wave)Deadlift: *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 reps *Set 4 – 5 reps *Set 5 – 3 reps *Set 6 – 1 reps Score is weight for Set 6 This is a wave - work up to a heavy single - drop back down and then work up to a heavier single (Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)Metcon (Time)20/15 Calories of Assault Bike 15 Deadlifts (225/155 lbs) 400 Meter Run Rest 2...

CrossFit McComb – CrossFit

Deadlift (deadlift wave)

Deadlift:

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 reps

Score is weight for Set 6

This is a wave – work up to a heavy single – drop back down and then work up to a heavier single

(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)

Metcon (Time)

20/15 Calories of Assault Bike

15 Deadlifts (225/155 lbs)

400 Meter Run

Rest 2 minutes

20/15 Calories of Assault Bike

15 Deadlifts (225/155 lbs)

400 Meter Run

Score is total time – including the rest

Stagger start if there are ore than 3 people in the class – fastest people on the bike/run go first

190129

CrossFit McComb - CrossFitMetcon (Time)Rounds of 15, 12 and 9 reps for time of: 135/95 lb Thrusters Bar-Facing BurpeesMetcon (No Measure)Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 seconds

CrossFit McComb – CrossFit

Metcon (Time)

Rounds of 15, 12 and 9 reps for time of:

135/95 lb Thrusters

Bar-Facing Burpees

Metcon (No Measure)

Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 30 seconds

190127

CrossFit McComb - CrossFitPush Press (5 sets of 5 reps)Five sets of: Push Press x 5 reps Rest 2 minutes Build to today’s heavy 5 reps. score is heaviest setMetcon (AMRAP - Rounds and Reps)10 min AMRAP 15 Push Presses (95/65 lbs) 15 Deadlifts (95/65 lbs) 30 Double-Unders

CrossFit McComb – CrossFit

Push Press (5 sets of 5 reps)

Five sets of:

Push Press x 5 reps

Rest 2 minutes

Build to today’s heavy 5 reps.

score is heaviest set

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Push Presses (95/65 lbs)

15 Deadlifts (95/65 lbs)

30 Double-Unders

190126

CrossFit McComb - CrossFitMetcon (No Measure)Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)Metcon (2 Rounds for time)Two sets for times of: RX+ 30/25 Calories of Assault Bike 20 Burpee Box Jump-Overs (30″/24″) Rest 6 minutesHalf the class does the bike metcon - the other half does the technique work...

CrossFit McComb – CrossFit

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon (2 Rounds for time)

Two sets for times of:

RX+

30/25 Calories of Assault Bike

20 Burpee Box Jump-Overs (30″/24″)

Rest 6 minutes
Half the class does the bike metcon – the other half does the technique work – and then they swap. If there are more than 6 people, split is so that half the people are working on the bike and the other work while they rest

Metcon (3 Rounds for time)

RX/scaled

3 sets for times of

10/8 cal of assault bike (whatever cal you are capable of sprinting)

10 burpee box jump overs (24/20″) (step)

rest 3 minutes

190125

CrossFit McComb - CrossFitMetcon (Time)3 person teams 300 double unders (2x singles) 250 med ball cleans 200 ring rows 150 ghd sit ups 100 cal assault bike 2 person team 200 double unders (2x singles) 160 med ball cleans 130 ring rows 100 ghd sit ups 70 cal assault bike

CrossFit McComb – CrossFit

Metcon (Time)

3 person teams

300 double unders (2x singles)

250 med ball cleans

200 ring rows

150 ghd sit ups

100 cal assault bike

2 person team

200 double unders (2x singles)

160 med ball cleans

130 ring rows

100 ghd sit ups

70 cal assault bike