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W.O.D.

200610

CrossFit McComb - CrossFitGarage War (3 Rounds for reps)3 Rounds For Reps: 1 Minute Barbell Thrusters (95/65#) 1 Minute Barbell Power Cleans (95/65#) 1 Minute Box Jumps 1 Minute Barbell Push Presses (95/65#) 1 Minute Burpees 1 Minute Rest

CrossFit McComb – CrossFit

Garage War (3 Rounds for reps)

3 Rounds For Reps:

1 Minute Barbell Thrusters (95/65#)

1 Minute Barbell Power Cleans (95/65#)

1 Minute Box Jumps

1 Minute Barbell Push Presses (95/65#)

1 Minute Burpees

1 Minute Rest

200609

CrossFit McComb - CrossFitQuarter Zip (AMRAP - Rounds and Reps)AMRAP 25: 400 Meter Run 3 Rounds: 4 Strict Pull-ups 8 Alternating Dumbbell Power Snatches (50/35) (or Barbell snatches 95/65#) 12 alt Lunges

CrossFit McComb – CrossFit

Quarter Zip (AMRAP – Rounds and Reps)

AMRAP 25:

400 Meter Run

3 Rounds:

4 Strict Pull-ups

8 Alternating Dumbbell Power Snatches (50/35) (or Barbell snatches 95/65#)

12 alt Lunges

200608

CrossFit McComb - CrossFit3-Position Clean (ground, below knee, above knee) + Jerk (1 set at each weight: 60%, 65%, 70%)3-Position Clean (ground, below knee, above knee) + Jerk 60%, 65%, 70%Front Squat (3 sets of 5 reps @ 70%)Sweat Sixteen (AMRAP - Rounds and Reps)AMRAP 16: 100 Meter Double Dumbbell Farmers Carry (50's/35's) 20 Double Dumbbell Deadlifts (50's/35's) 30 AbMat Sit-ups

CrossFit McComb – CrossFit

3-Position Clean (ground, below knee, above knee) + Jerk (1 set at each weight: 60%, 65%, 70%)

3-Position Clean (ground, below knee, above knee) + Jerk 60%, 65%, 70%

Front Squat (3 sets of 5 reps @ 70%)

Sweat Sixteen (AMRAP – Rounds and Reps)

AMRAP 16:

100 Meter Double Dumbbell Farmers Carry (50’s/35’s)

20 Double Dumbbell Deadlifts (50’s/35’s)

30 AbMat Sit-ups

200605

CrossFit McComb - CrossFitOpposite Day (Time)30-20-10: Alternating Dumbbell Power Snatches (50/35) Push-ups Directly Into... 10-20-30: Alternating Dumbbell Hang Clean and Jerks (50/35) Burpees Head coach may decide to sub barbell 95/65# for the db

CrossFit McComb – CrossFit

Opposite Day (Time)

30-20-10:

Alternating Dumbbell Power Snatches (50/35)

Push-ups

Directly Into…

10-20-30:

Alternating Dumbbell Hang Clean and Jerks (50/35)

Burpees

Head coach may decide to sub barbell 95/65# for the db

200604

CrossFit McComb - CrossFitPower Clean (Power Clean 70% x 3 x 5)Push Jerk (Push Jerk 60% (of split jerk) x 3 x 5)Farmhand (Time)5 Rounds (may need to reduce rounds due to time) 30 Alternating Lunges 200 Meter Single Arm Farmers Carry (50/35) 30 AbMat Sit-ups

CrossFit McComb – CrossFit

Power Clean (Power Clean 70% x 3 x 5)

Push Jerk (Push Jerk 60% (of split jerk) x 3 x 5)

Farmhand (Time)

5 Rounds (may need to reduce rounds due to time)

30 Alternating Lunges

200 Meter Single Arm Farmers Carry (50/35)

30 AbMat Sit-ups

200603

CrossFit McComb - CrossFitHellhole (Time)For Time: 50 Devil's Press (50's/35's) "2-2-2-3" Intervals Style: 35 Double Unders 5 Lateral Dumbbell Burpees Max Devil's Press in Time Remaining ## DESCRIPTION * This workout consists of 4 short and fast intervals * The first three intervals last for 2 minutes, with the final lasting 3 minutes * There is 2 minutes of rest between intervals * After completing the double unders and lateral dumbbell burpees, you'll complete as many Devil's Press as your can with the remaining time * Your workout will continue until you have finished 50 total Devil's Press * Record...

CrossFit McComb – CrossFit

Hellhole (Time)

For Time:

50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press in Time Remaining

## DESCRIPTION

* This workout consists of 4 short and fast intervals

* The first three intervals last for 2 minutes, with the final lasting 3 minutes

* There is 2 minutes of rest between intervals

* After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time

* Your workout will continue until you have finished 50 total Devil’s Press

* Record the total time (including rest) it takes to complete the 50 reps

* If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

200602

CrossFit McComb - CrossFitSpace Cadet (Time)21-18-15-12-9-6-3: Front squat (95/65#) 200 Meter Run

CrossFit McComb – CrossFit

Space Cadet (Time)

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

Front squat (95/65#)

200 Meter Run

200601

CrossFit McComb - CrossFitPush Press (Push Press 70% x 5 x 5)Base Camp (AMRAP - Rounds and Reps)AMRAP 15: 1 Round of "Strict Cindy" 1 Clean and Jerk (155/105) 1 Round of "Strict Cindy" 2 Clean and Jerks (155/105) 1 Round of "Strict Cindy" 3 Clean and Jerks (155/105) ... Add (1) Clean and Jerk Per Round

CrossFit McComb – CrossFit

Push Press (Push Press 70% x 5 x 5)

Base Camp (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 Clean and Jerk (155/105)

1 Round of “Strict Cindy”

2 Clean and Jerks (155/105)

1 Round of “Strict Cindy”

3 Clean and Jerks (155/105)



Add (1) Clean and Jerk Per Round

200529

CrossFit McComb - CrossFiteHarmony (Time)For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Power Snatches 30 Overhead Squats * On the Minute: 5 Burpees * Barbell: 95/65

CrossFit McComb – CrossFit

eHarmony (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees

* Barbell: 95/65

200528

CrossFit McComb - CrossFitReverse Psychology (Time)5 Rounds For Time: 30 Reverse Lunges 200m Run 10 Toes to Bar

CrossFit McComb – CrossFit

Reverse Psychology (Time)

5 Rounds For Time:

30 Reverse Lunges

200m Run

10 Toes to Bar