(601) 551-0558

W.O.D.

190325

CrossFit McComb - CrossFit19.5 deja vu (Time)33-27-21-15-9 Wall balls burpees to a plateCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

CrossFit McComb – CrossFit

19.5 deja vu (Time)

33-27-21-15-9

Wall balls

burpees to a plate

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

190321

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)25 min AMRAP 200m walk/jog 10 pvc pipe good mooring 10 pvc pipe pass throughs 200m walk/jog 10 low box step ups 10 knees to chest 200m walk/jog 15 sec Samson stretch 10 single leg floor touches This should get everyone their mile for the day even moving slowly

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

200m walk/jog

10 pvc pipe good mooring

10 pvc pipe pass throughs

200m walk/jog

10 low box step ups

10 knees to chest

200m walk/jog

15 sec Samson stretch

10 single leg floor touches

This should get everyone their mile for the day even moving slowly

190320

CrossFit McComb - CrossFitMetcon (Time)For time: 100 double unders 80 alt lunges 60 cal row 40 wall balls 20 devil presses (50/35#)

CrossFit McComb – CrossFit

Metcon (Time)

For time:

100 double unders

80 alt lunges

60 cal row

40 wall balls

20 devil presses (50/35#)

190319

CrossFit McComb - CrossFitBack Squat (3 sets of 5 @ 85%)Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 9 minutes (3 sets): Back Squat x 5 reps @ 85%C2B Fran (Time)21-15-9 Thrusters C2B pull upsC2B Jackie (Time)1000m row 50 thrusters 45/35# C2B pull ups

CrossFit McComb – CrossFit

Back Squat (3 sets of 5 @ 85%)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 5 reps @ 85%

C2B Fran (Time)

21-15-9

Thrusters

C2B pull ups

C2B Jackie (Time)

1000m row

50 thrusters 45/35#

C2B pull ups

190318

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)20 min AMRAP 15 cal row (rx+: bike) 12 box jumps 9 dead lifts (Rx+: 275/185#) (Rx: 225/155#)CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest periodCrossFit Games Open 19.4 Masters (55+) (AMRAP - Reps)3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chest-to-bar pull-ups 12 bar-facing burpees Time cap:...

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

15 cal row (rx+: bike)

12 box jumps

9 dead lifts (Rx+: 275/185#) (Rx: 225/155#)

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

19: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

190315

CrossFit McComb - CrossFitCrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest periodCrossFit Games Open 19.4 Masters (55+) (AMRAP - Reps)3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chest-to-bar pull-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest periodCrossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell front-rack lunge 50lb/35lb 50 dumbbell box...

CrossFit McComb – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

190314

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)25 min AMRAP 10 cal bike/row/200m JOG 10 box step ups (5 each leg) 10 air squats 10 cal bike/row/200m JOG 10 pvc pipe good morings 10 pvc pipe pass throughs 10 cal bike/row/200m JOG 50 ft waiters carry - easy weight- each arm nothing in this WOD should make you sore - you should be moving, but with low intensity. focus on quality movements - making sure you are reaching full ROM and getting the blood flowing and your muscles warm - but not elevating your heart rate drastically.

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

10 cal bike/row/200m JOG

10 box step ups (5 each leg)

10 air squats

10 cal bike/row/200m JOG

10 pvc pipe good morings

10 pvc pipe pass throughs

10 cal bike/row/200m JOG

50 ft waiters carry – easy weight- each arm

nothing in this WOD should make you sore – you should be moving, but with low intensity. focus on quality movements – making sure you are reaching full ROM and getting the blood flowing and your muscles warm – but not elevating your heart rate drastically.

190313

CrossFit McComb - CrossFitBack Squat (set 5)Every 3 minutes, for 15 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% *Set 5 – 1 rep @ 92% Then rest two minutes before starting… Every minute, on the minute, for 4 minutes: Back Squat x 2 reps @ 80% Focus on SPEED of the concentric!Metcon (Time)400m burden carry (50/35# db) 40 alt db snatches 40 hr push up (rx+ ring dips) 300m burden carry 30 alt db...

CrossFit McComb – CrossFit

Back Squat (set 5)

Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

Focus on SPEED of the concentric!

Metcon (Time)

400m burden carry (50/35# db)

40 alt db snatches

40 hr push up (rx+ ring dips)

300m burden carry

30 alt db snatches

30 hr push ups

200m burden carry

20 alt db snatches

20 hr push ups

190312

CrossFit McComb - CrossFitMetcon (AMRAP - Rounds and Reps)A. Four sets of: Deadlift x 4-6 reps @ 30X1 Rest 20 seconds Tall Box Jumps x 10 reps Rest 3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 10 Deadlifts (225/155 lbs) 10 burpee box jump overs 10 Chest-to-Bar Pull-Ups SCORE is PART B

CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

A.

Four sets of:

Deadlift x 4-6 reps @ 30X1

Rest 20 seconds

Tall Box Jumps x 10 reps

Rest 3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Deadlifts (225/155 lbs)

10 burpee box jump overs

10 Chest-to-Bar Pull-Ups

SCORE is PART B

190311

CrossFit McComb - CrossFitMetcon (Time)Buy in: 20 cal bike 21-15-9 Thrusters Ghd sit ups Cal rowCrossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutesCrossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell front-rack lunge 50lb/35lb 50 dumbbell box step-ups 50 5-in. elevated strict HSPU 200-ft. bear crawl Time cap: 10 minutesCrossfit Games Open 19.3 Masters Scaled (55+) (AMRAP - Reps)200-ft. dumbbell front-rack lunge 20lb/10lb 50 dumbbell box step-ups 20in/16in 50 dumbbell strict press 20lb/10lb 200-ft. bear crawl Time...

CrossFit McComb – CrossFit

Metcon (Time)

Buy in: 20 cal bike

21-15-9

Thrusters

Ghd sit ups

Cal row

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes