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W.O.D.

190618

CrossFit McComb - CrossFitHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit McComb – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

100617

CrossFit McComb - CrossFitBack Squat (3 Sets of 6)* 3 working sets of 6 today * Athletes have the choice of building or staying at the same weight across * Take 3-4 warmup before you get to your first working setEscape from Wonderland (Time)3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row

CrossFit McComb – CrossFit

Back Squat (3 Sets of 6)

* 3 working sets of 6 today

* Athletes have the choice of building or staying at the same weight across

* Take 3-4 warmup before you get to your first working set

Escape from Wonderland (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

190614

CrossFit McComb - CrossFitRush Hour (5 Rounds for time)On the 4:00 x 5 Rounds: 14/10 Calorie Bike 10 Lateral Barbell Burpees 5 Power Snatches (135/95)

CrossFit McComb – CrossFit

Rush Hour (5 Rounds for time)

On the 4:00 x 5 Rounds:

14/10 Calorie Bike

10 Lateral Barbell Burpees

5 Power Snatches (135/95)

190613

CrossFit McComb - CrossFitPharmacy (Time)5 Rounds: 100' Walking Lunge (No Weight) 30 AbMat Sit-ups 12 Dumbbell Power Cleans (50's/35's) (power clean is with 2 db)

CrossFit McComb – CrossFit

Pharmacy (Time)

5 Rounds:

100′ Walking Lunge (No Weight)

30 AbMat Sit-ups

12 Dumbbell Power Cleans (50’s/35’s)

(power clean is with 2 db)

190612

CrossFit McComb - CrossFitThruster (heavy set of 3)Chest Hair (Time)For Time: 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65)

CrossFit McComb – CrossFit

Thruster (heavy set of 3)

Chest Hair (Time)

For Time:

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)

190611

CrossFit McComb - CrossFitThe Good Life (Time)3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)

CrossFit McComb – CrossFit

The Good Life (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

190610

CrossFit McComb - CrossFitHang Snatch (heavy single)this is a SQUAT snatch - not a power snatch + an OHS - please use weights that allow you to perform the movement as intended and with good formHigh Heels (AMRAP - Rounds and Reps)AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders

CrossFit McComb – CrossFit

Hang Snatch (heavy single)

this is a SQUAT snatch – not a power snatch + an OHS – please use weights that allow you to perform the movement as intended and with good form

High Heels (AMRAP – Rounds and Reps)

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double Unders

190607

CrossFit McComb - CrossFitDeck of Cards - Comptrain (Time)For Time: 52 Cards Hearts: Kettlebell Swings (53/35) Spades: Burpees Clubs: AbMat Sit-Ups Diamonds: Goblet Squats (53/35) Aces: 200 Meter Run * The whole class operates as one team * Coach starts by picking a card * Number and suit will tell you rep count and movement * Coach will pick next card when all athletes have completed the reps of the last movement * Face Cards are 10 and Aces are 200 Meter Runs * Jokers aren't used * Workout ends when class makes it through every card

CrossFit McComb – CrossFit

Deck of Cards – Comptrain (Time)

For Time:

52 Cards

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run

* The whole class operates as one team

* Coach starts by picking a card

* Number and suit will tell you rep count and movement

* Coach will pick next card when all athletes have completed the reps of the last movement

* Face Cards are 10 and Aces are 200 Meter Runs

* Jokers aren’t used

* Workout ends when class makes it through every card

190606

CrossFit McComb - CrossFitSlap Happy (3 Rounds for reps)AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95) 4 Burpee Box Jump Overs (24/20) double unders do NOT count towards your score

CrossFit McComb – CrossFit

Slap Happy (3 Rounds for reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

double unders do NOT count towards your score

190604

CrossFit McComb - CrossFitDeadlift (heavy set of 3)Tail Lights (Time) Teams of 3 (For Time | 25 Minute Cap) 100 Deadlifts (135/95) 400 Meter Prowler Push (45/35) 75 Deadlifts (185/135) 400 Meter Prowler Push (45/35) 50 Deadlifts (225/155) 400 Meter Prowler Push (45/35) * one athlete works at a time * prowler push: One athlete pushing sled, others running behindtoday divide the class into 2 teams

CrossFit McComb – CrossFit

Deadlift (heavy set of 3)

Tail Lights (Time)

Teams of 3 (For Time | 25 Minute Cap)

100 Deadlifts (135/95)

400 Meter Prowler Push (45/35)

75 Deadlifts (185/135)

400 Meter Prowler Push (45/35)

50 Deadlifts (225/155)

400 Meter Prowler Push (45/35)

* one athlete works at a time

* prowler push: One athlete pushing sled, others running behind
today divide the class into 2 teams