(601) 551-0558

W.O.D.

200715

CrossFit McComb - CrossFitMinute to Win It (5 Rounds for reps)5 Rounds: 1 Minute Burpees 1 Minute Kettlebell Swings (70/50) 1 Minute Bike Calories 1 Minute Rest

CrossFit McComb – CrossFit

Minute to Win It (5 Rounds for reps)

5 Rounds:

1 Minute Burpees

1 Minute Kettlebell Swings (70/50)

1 Minute Bike Calories

1 Minute Rest

200714

CrossFit McComb - CrossFitTriple Play (AMRAP - Rounds and Reps)AMRAP 20: 200 Meter Run, 3 Box Jumps, 3 Power Cleans 200 Meter Run, 6 Box Jumps, 6 Power Cleans 200 Meter Run, 9 Box Jumps, 9 Power Cleans ... [Add 3 Box Jumps + Power Cleans Each Round] Barbell: 135/95

CrossFit McComb – CrossFit

Triple Play (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run, 3 Box Jumps, 3 Power Cleans

200 Meter Run, 6 Box Jumps, 6 Power Cleans

200 Meter Run, 9 Box Jumps, 9 Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95

200713

CrossFit McComb - CrossFitPush Press (3x3 @70% )Jackie Legs (Time)For Time: 1,000 Meter Row 30 Chest to Bar Pull-ups 50 Overhead Squats (75/55)

CrossFit McComb – CrossFit

Push Press (3×3 @70% )

Jackie Legs (Time)

For Time:

1,000 Meter Row

30 Chest to Bar Pull-ups

50 Overhead Squats (75/55)

200710

CrossFit McComb - CrossFitClean and Jerk (2+1@60%, 2+1,@ 70%, 1+1@80%, heavy single)Dirt Nap (Time)3 Rounds: 15 Hang Squat Cleans (115/85) 15 Lateral Barbell BurpeesCool DownMetcon (No Measure)Bike Recovery 5 Minute Recovery Bike On the [0&5:] 15 Pausing Hip Extensions (https://youtu.be/6unUeUzvNkE) *Pause 2 Seconds at Top of Each Rep*

CrossFit McComb – CrossFit

Clean and Jerk (2+1@60%, 2+1,@ 70%, 1+1@80%, heavy single)

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

Cool Down

Metcon (No Measure)

Bike Recovery

5 Minute Recovery Bike

On the [0&5:]
15 Pausing Hip Extensions (https://youtu.be/6unUeUzvNkE)

*Pause 2 Seconds at Top of Each Rep*

200709

CrossFit McComb - CrossFitOh Deere (Time)For Time: 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53's/35's) 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53's/35's) 50/35 Calorie Row 50/35 Calorie Assault Bike

CrossFit McComb – CrossFit

Oh Deere (Time)

For Time:

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row

50/35 Calorie Assault Bike

200708

CrossFit McComb - CrossFitSlumber Party (Time)2 Rounds For Time: 20 Push Jerks (Rx+ 135/95) (Rx 95/65#) 4 Rounds of "Cindy" 800 Meter Run

CrossFit McComb – CrossFit

Slumber Party (Time)

2 Rounds For Time:

20 Push Jerks (Rx+ 135/95) (Rx 95/65#)

4 Rounds of “Cindy”

800 Meter Run

200707

CrossFit McComb - CrossFit3-Position Clean (ground, below knee, above knee) + Jerk (60%, 65%, 70%, 75%, 80%, max)3-Position Clean (ground, below knee, above knee) + JerkFront Squat (3@70%, 3@75%, 3@80%, 3RM)Deadbolt (AMRAP - Rounds and Reps)AMRAP 15: 60 Double Unders 30/24 Calorie Row 15 Deadlifts (225/155)

CrossFit McComb – CrossFit

3-Position Clean (ground, below knee, above knee) + Jerk (60%, 65%, 70%, 75%, 80%, max)

3-Position Clean (ground, below knee, above knee) + Jerk

Front Squat (3@70%, 3@75%, 3@80%, 3RM)

Deadbolt (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Deadlifts (225/155)

200706

CrossFit McComb - CrossFitStub Hub (Time)21-15-9: Toes to Bar Power Snatches (95/65) Directly Into... 9-15-21: Calorie Assault Bike Overhead Squats (95/65)Cool Down

CrossFit McComb – CrossFit

Stub Hub (Time)

21-15-9:

Toes to Bar

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Assault Bike

Overhead Squats (95/65)

Cool Down

200704

CrossFit McComb - CrossFitGlen (Time)For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15' 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click here

CrossFit McComb – CrossFit

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

200703

CrossFit McComb - CrossFitDirt Devil (5 Rounds for time)5 rds in a 4 min window complete: 5 Devil Presses (50's/35's) 20 Double Unders or 40 Single Unders 15 Double Dumbbell Squats (50's/35's) 20 Double Unders or 40 Single Unders 5 Devil Presses (50's/35's)

CrossFit McComb – CrossFit

Dirt Devil (5 Rounds for time)

5 rds

in a 4 min window complete:

5 Devil Presses (50’s/35’s)

20 Double Unders or 40 Single Unders

15 Double Dumbbell Squats (50’s/35’s)

20 Double Unders or 40 Single Unders

5 Devil Presses (50’s/35’s)