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W.O.D.

180921

CrossFit McComb - CrossFithttps://festivusgames.com/wods/Line Drills (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 DistanceBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsMetcon (AMRAP - Reps)Festivus Team Oct 2018 - WOD 2 Part 1: 2-Minute AMRAP - 3 power cleans (95/65/75/55) - 3 box overs (20" all) 1 Minute Rest/Load Adjustment Part 2:...

CrossFit McComb – CrossFit

https://festivusgames.com/wods/

Line Drills (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 (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Metcon (AMRAP – Reps)

Festivus Team Oct 2018 – WOD 2

Part 1: 2-Minute AMRAP

– 3 power cleans (95/65/75/55)

– 3 box overs (20″ all)

1 Minute Rest/Load Adjustment

Part 2: 2-Minute AMRAP

– 2 power cleans (135/95/105/65)

– 2 box overs (20″ all)

1 Minute Rest/Load Adjustment

Part 3: 2-Minute AMRAP

– 1 power clean (155/105/115/85)

– 1 box over (20″ all)

This WOD has three parts. Each part is 2 active minutes of power cleans and box overs separated by 1 minute of rest (which athletes should use to promptly adjust the load for the next part). The goal is to acquire maximum reps of power cleans and box overs in each part. One athlete works at a time. Athletes can switch anytime they want. One athlete may do all the cleans. One may do all the box overs. How the work gets done is totally up to the athletes.

Score: Total Reps Completed

Metcon (Time)

Festivus Team Oct 2018 – WOD 3

In 10 minutes…

– 20 Synchro Plank Claps

– 40 KB Swings – American (53/35/44/26)

– 80 Wall Balls (20/14/14/10) (Men 10’ / Women 9’)

– 40 KB Swings – American (53/35/44/26)

– 20 Synchro Burpees

On 3-2-1-Go! partners will begin, together, facing each other in a low plank. As a chipper WOD athletes will complete all reps of each movement before advancing to the next. The synchro movements must be done together according to the standards. Otherwise, for the other movements, one athlete works at a time, they can switch anytime they want and athletes decide who does what. It doesn’t matter as long as the work gets done. Other than synchro movements, athletes must tag hands for any switching of movements.

score: time

180920

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upChelsea (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsIf you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

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

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

180919

CrossFit McComb - CrossFitinvictus performance 8/29/18CFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsPush Press (3x5@75% of 1RM)1 min childs pose on a box 1 min wrist stretch use 2 sets of 5 to warm up to 75% then 3x5@75% if you don't...

CrossFit McComb – CrossFit

invictus performance 8/29/18

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

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

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Push Press (3×5@75% of 1RM)

1 min childs pose on a box

1 min wrist stretch

use 2 sets of 5 to warm up to 75% then

3×5@75%

if you don’t have a 1RM push press, use your split jerk 1RM

make sure the bar is resting on your body – dip and drive, using the drive to use your body to throw the bar upwards to initiate the upward movement – not your arms. Also – do NOT lean forward in the dip!

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

300/250 Meter Row

20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)

20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)

180918

CrossFit McComb - CrossFitLine Drills (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 DistanceDouble Under Warm-up (No Measure)Double Under Movement Prep 15 Single Unders 15 High Single Unders 15 Double Taps 15 Double UndersBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsMetcon (Time)Three rounds for time of: 15 Deadlifts (225/155 lbs) 50...

CrossFit McComb – CrossFit

Line Drills (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

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Metcon (Time)

Three rounds for time of:

15 Deadlifts (225/155 lbs)

50 Double-Unders

Metcon (No Measure)

Rest until relatively recovered, and then…

Two sets of:

Single-Leg Deadlift x 6-8 reps each leg @ 4011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

180917

CrossFit McComb - CrossFitWarm-up (No Measure)spike ball (5 min) one group play - other group do CFMC warmup and then swapCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsFront Squat (3x5@75%)1 min front rack stretch 1 min wrist stretch 1 min squat hold...

CrossFit McComb – CrossFit

Warm-up (No Measure)

spike ball (5 min)

one group play – other group do CFMC warmup and then swap

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

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

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Front Squat (3×5@75%)

1 min front rack stretch

1 min wrist stretch

1 min squat hold

use 2 sets of 5 to warm up to 75% then

3×5@75%

focus on keeping the elbows high

kb movement prep (No Measure)

with lighter kb

5 kb deadlifts

5 russians kb swings

5 american kb swings

with metcon weight

3 russian kb swings

3 american kb swings

Lucky Sevens (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps (24″/20″)

7 Burpees

7 Kettlebell Swings (53/35#)

Metcon (No Measure)

Accessory work

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

180914

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upMetcon (No Measure)Every 1 minute, for 6 minutes (2 sets of each) Technique Work: Station 1 – 5 T2B - Focus on pushing down on the bar - engage your LATS Station 2 – 10 GHDs - focus on touching something behind you - a med ball or the floor Station 3: 5 Ring Dips...

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

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

Metcon (No Measure)

Every 1 minute, for 6 minutes (2 sets of each) Technique Work:

Station 1 – 5 T2B – Focus on pushing down on the bar – engage your LATS

Station 2 – 10 GHDs – focus on touching something behind you – a med ball or the floor

Station 3: 5 Ring Dips – use a band if necessary – rings MUST touch your shoulders or biceps

Thruster Movement Prep (No Measure)

3 Front Squat

3 Push Press

3 Thrusters

Pull up Warm up (No Measure)

10 scap pull ups

5 kips

5 pull ups

Partner Frannish (Time)

400m Partner Run

Alt Fran

21-21-15-15-9-9

(each partner does 21-15-9 of both movements)

thrusters (Rx+ 95/65, Rx:75/55#)

pull ups

400m Partner Run

Alt Fran

400m Partner Run

180913

CrossFit McComb - CrossFitLine Drills (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 DistanceBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsSMB (2 Rounds for reps)6 minute AMRAP 9 deadlifts 135/95# 13 hang power cleans 88 double unders Rest 2 minutes – change weight in the rest 6 minute AMRAP 5 snatches...

CrossFit McComb – CrossFit

Line Drills (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 (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

SMB (2 Rounds for reps)

6 minute AMRAP

9 deadlifts 135/95#

13 hang power cleans

88 double unders

Rest 2 minutes – change weight in the rest

6 minute AMRAP

5 snatches 95/65#

12 OHS

16 pull ups

180912

CrossFit McComb - CrossFitWarm-up (No Measure)Everyone rowsLine Drills (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 DistanceBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsFront Squat (3x5@65%)1 min front rack stretch 1 min wrist stretch then use 2 sets of 5 to warm up to 65% of 1rm then 3x5@65% of 1RM...

CrossFit McComb – CrossFit

Warm-up (No Measure)

Everyone rows

Line Drills (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 (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Front Squat (3×5@65%)

1 min front rack stretch

1 min wrist stretch

then use 2 sets of 5 to warm up to 65% of 1rm then

3×5@65% of 1RM

if you don’t have a 1RM front squat, use 85% of your back squat 1RM

FOCUS on elbows as HIGH as POSSIBLE – the bar should rest on your body.

kb movement prep (No Measure)

with lighter kb

5 kb deadlifts

5 russians kb swings

5 american kb swings

with metcon weight

3 russian kb swings

3 american kb swings

“Fight Back” (AMRAP – Reps)

5 Rounds:

1 Minute Kettlebell Swings (53/35)

1 Minute Reverse Lunges

1 Minute Calorie Row

1 Minute Rest

The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps.
row 30 sec warmup

1 min: pigeon pose/childs pose

kb movement prep

primer

20 sec kb swings

20 sec rev lunges

20 sec cal row

180911

CrossFit McComb - CrossFitCFMc Warmup (No Measure)Run 400m/Row 500m 15 sec Sampson stretch each side 10 reps each of: Good mornings Pass throughs Overhead Squat Sit-up Push up Pull up Back Extension Dip Choose your variation of sit-up/back ext/pull-up/dip that works best for your warm upBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsDana (Time)For time: 1 mile run 50 body weight deadlifts 1 mile run Completed in memory of Dana Hannon, 29 of Wickoff, NJ , who lost his life on Sept 11, 2001....

CrossFit McComb – CrossFit

CFMc Warmup (No Measure)

Run 400m/Row 500m

15 sec Sampson stretch each side

10 reps each of:

Good mornings

Pass throughs

Overhead Squat

Sit-up

Push up

Pull up

Back Extension

Dip

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

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Dana (Time)

For time:

1 mile run

50 body weight deadlifts

1 mile run

Completed in memory of Dana Hannon, 29 of Wickoff, 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

180910

CrossFit McComb - CrossFit30 sec with row (No Measure):30 Seconds Easy Row Active Spidermans Moderate Row Active Samson + Air Squats Faster Row Push-up to Down DogBarbell Warmup (No Measure)5 good mornings 5 back squats 5 elbow rotations each side 5 strict press 5 front squats 5 stiff leg deadliftsPush Press (3x5 @ 65% 1RM)1 min childs pose on a box 1 min wrist stretch use 2 sets of five to warm up to 65% 1RM then: 3x5 @ 65% of 1RM if you don't have a 1RM push press in Wodify, use your split jerk 1RM that we established...

CrossFit McComb – CrossFit

30 sec with row (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson + Air Squats

Faster Row

Push-up to Down Dog

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Push Press (3×5 @ 65% 1RM)

1 min childs pose on a box

1 min wrist stretch

use 2 sets of five to warm up to 65% 1RM then:

3×5 @ 65% of 1RM

if you don’t have a 1RM push press in Wodify, use your split jerk 1RM that we established last week

make sure the bar is resting on your body – dip and drive, using the drive to use your body to throw the bar upwards to initiate the upward movement – not your arms. Also – do NOT lean forward in the dip!

DB Snatch Warm-up (No Measure)

Alternating Dumbbell Snatches

Zip the Coat

It is common on the dumbbell snatch for the bell to swing out and away from the body, Pretending to zip up the jacket of a coat will help keep the weight close to the body. The closer the weight is to the body is, the lighter it will feel.

Switching Hands

There are several ways to switch hands on the alternating dumbbell snatch. The first option is to place the dumbbell back on the ground between each rep and switch hands there. The second option would be to switch hands in the air, ideally just in front of the face.

Each arm with Light Weight

5 Deadlifts

5 High Pulls

3 Strict Presses

6 alt Dumbbell Snatches

Warm-up (No Measure)

Primer

1 rd with metcon weight

6 alt db snatches

5 wall balls

4 cal row

3 burpee box jump

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

60 Dumbbell Snatches (50/35)

50 Wallballs (20/14)

40/30 Calorie Row

30 Burpee Box Jumps (24/20)