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W.O.D.

180803

CrossFit McComb - CrossFitWarm-up (No Measure):30 Seconds Easy Row Active Spidermans Medium Row Active Spidermans Faster Row Active Samson Pigeon Pose - 30 sec each leg childs pose - 1 minhttp://comptrain.co/class/workout/friday-7-6-18/ note: changed kb swing to box jumpsWarm-up (No Measure)Rehearsal 1 Round 10 Calorie Row 10 Box Jumps 10 Calorie Row 100 Meter Wreck Bag Run Team Totals. 5 Reps or 50 Meters Per Partner.Metcon (AMRAP - Rounds and Reps)Teams of 2, AMRAP 20: 35/25 Calorie Row 50 Box Jumps 35/25 Calorie Row 200 Meter Sand Bag Run (40/25)

CrossFit McComb – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Spidermans

Faster Row

Active Samson

Pigeon Pose – 30 sec each leg

childs pose – 1 min
http://comptrain.co/class/workout/friday-7-6-18/

note: changed kb swing to box jumps

Warm-up (No Measure)

Rehearsal

1 Round

10 Calorie Row

10 Box Jumps

10 Calorie Row

100 Meter Wreck Bag Run

Team Totals. 5 Reps or 50 Meters Per Partner.

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

35/25 Calorie Row

50 Box Jumps

35/25 Calorie Row

200 Meter Sand Bag Run (40/25)

180802

CrossFit McComb - CrossFitA: Warm-up (No Measure)Three Legged Race Split class into two teams and set-up cones 50 feet apart from each other. Each team will be grouped into pairs, with the pairs inside legs attached with bands, tape, or another object that does the trick. Teams will complete three rounds (listed below) as fast as they can. The first team to have all pairs complete the three rounds is the winner. Round 1: 50ft. Run Down 5 Partner Air Squats 50ft. Run Back Round 2: 50ft. Hop Down 3 Partner Burpees 50ft. Hop Back Round 3: 50ft. Run Down...

CrossFit McComb – CrossFit

A: Warm-up (No Measure)

Three Legged Race

Split class into two teams and set-up cones 50 feet apart from each other. Each team will be grouped into pairs, with the pairs inside legs attached with bands, tape, or another object that does the trick. Teams will complete three rounds (listed below) as fast as they can. The first team to have all pairs complete the three rounds is the winner.

Round 1:

50ft. Run Down

5 Partner Air Squats

50ft. Run Back

Round 2:

50ft. Hop Down

3 Partner Burpees

50ft. Hop Back

Round 3:

50ft. Run Down

5 Partner Push-ups

50ft. Run Back

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats
http://comptrain.co/class/workout/tuesday-6-26-18/

Warm-up (No Measure)

Kettlebell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold – :30 Seconds

Using a the kettlebell on the ground to pull the body into position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.

Banded Walks

10 steps in each direction and 10 squats.

Warm-up (No Measure)

KB

Movement Prep

With lighter weight:

5 Kettlebell Deadlifts

5 Russian Swings

5 Russian Swings (Object Underneath)

5 Full Swings

Front squat

Movement Prep

Establish Front Rack Position

5 Pausing Front Squats

Build to lighter weight

Rehearsal

1 Round

Completed with lighter kettlebell and barbell:

5 Front Squat

5 Kettlebell Swings

100 Meter Run

Build to workout weight

1 Round

5 Front Squat

5 Kettlebell Swings

100 Meter Run

Metcon (Time)

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run

180801

CrossFit McComb - CrossFitA: Warm-up (No Measure):30 Seconds Active Spidermans Front Rack Stretch Slow Stiff Legged Deadlifts Active Samson Wrist Stretch Slow Front Squats Push-up to Down Dog Chest Stretch Slow Push Presshttp://comptrain.co/class/workout/wednesday-7-4-18/Warm-up (No Measure)Rope Climb Hips to Hands Better pulls lead to less pulls. * think about bringing the hips to the hands in the clamping * Only when athletes stand fully with the legs should they move their hands up the rope Movement Prep 3 Foot Locks 2 Foot Lock + Stand + Reach 1 Rope Climb Movement Substitutions Seated Rope Pulls (2:1 Ratio) 1/2 Rope Climbs (2:1...

CrossFit McComb – CrossFit

A: Warm-up (No Measure)

:30 Seconds

Active Spidermans

Front Rack Stretch

Slow Stiff Legged Deadlifts

Active Samson

Wrist Stretch

Slow Front Squats

Push-up to Down Dog

Chest Stretch

Slow Push Press
http://comptrain.co/class/workout/wednesday-7-4-18/

Warm-up (No Measure)

Rope Climb

Hips to Hands

Better pulls lead to less pulls.

* think about bringing the hips to the hands in the clamping

* Only when athletes stand fully with the legs should they move their hands up the rope

Movement Prep

3 Foot Locks

2 Foot Lock + Stand + Reach

1 Rope Climb

Movement Substitutions

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

Burpees

Tempo

No matter if athletes jump up or step up their burpees, today is all about finding a robotic tempo that won’t slow from rep 1 to rep 85 or 90.

Movement Prep

5 Burpees

Clean and Jerk

Movement Prep

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

3 Push Jerks

3 Clean and Jerks

Build to workout weight

Warm-up (No Measure)

1 Round

3 Clean and Jerks

100 Meter Run

1 Rope Climb

3 Burpees

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
obviously time will be an issue for some – scale according to your fitness level and time available

180731

CrossFit McComb - CrossFitA: Warm-up (No Measure):30 Seconds Easy Row Push-up to Down Dog Medium Row Active Samson Faster Row Active Spidermans Team Relay Divide the class up into two teams and set cones 50 feet apart. In relay style, athletes will lunge (carrying their rope) 50 feet down and single under 50 feet back. The first team to have all athletes through is the winner. Depending on class size, play 1-3 rounds. Set cone far enough away from start line where the rope will not come in contact with athletes waiting in line. Pigeon Pose – :30 Seconds Each...

CrossFit McComb – CrossFit

A: Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Active Samson

Faster Row

Active Spidermans

Team Relay

Divide the class up into two teams and set cones 50 feet apart. In relay style, athletes will lunge (carrying their rope) 50 feet down and single under 50 feet back. The first team to have all athletes through is the winner. Depending on class size, play 1-3 rounds. Set cone far enough away from start line where the rope will not come in contact with athletes waiting in line.

Pigeon Pose – :30 Seconds Each Leg
http://comptrain.co/class/workout/tuesday-7-3-18

note: this was changed from step back lunges to STEP FORWARD lunges

B: Warm-up (No Measure)

Front Rack Dumbbell Lunges

Front Rack Options

Options:

1. (preferred) back bell resting on the shoulders, with the front bells pressed together in front of the face.

2. back bell on the shoulders with the front bell just in front of the body.

3. hands on top of the handles, with the bottom of the handle resting on the shoulders.

Movement Prep

6 Bodyweight Lunges (front)

Establish Front Rack Position

6 Front Rack Dumbbell Lunges (FRONT) (With lighter weight)

Double Unders

15 low/fast single unders

15 high/slow single unders

15 thigh double taps

15 double unders

C: Warm-up (No Measure)

1 Round

Performed with lighter weight:

:15 Seconds Dumbbell Front Rack Lunges (step forward)

:15 Seconds Single Unders

:15 Seconds Row

Build to workout weight

1 Round

:15 Seconds Dumbbell Front Rack Lunges (step forward)

:15 Seconds Single Unders

:15 Seconds Row

D: Metcon (AMRAP – Reps)

“Liquid Laugh”

5 Rounds:

1 Minute Front Rack Dumbbell Lunges (50’s/35’s) (step forward)

1 Minute Double Unders

1 Minute Calorie Row

1 Minute Rest

The final score is total reps across the five rounds.
To start off each round, athletes will face the dumbbells. The aim here can be to hold on for 40-45 seconds of lunges. It is better to try and stick it out for a big set and have the time to transition to the rope than to go two sets and have a slower transition to the next movement. The rope is the “money maker” of the three. It is here that athletes are able to rack up the most repetitions possible. Keeping the rope spinning for the full minute ensures the most work gets done. Even if transition is a little bit slower here, it is easier to get one more double under than it is to get one more calorie on the rower. Finishing things out with a minute on the rower. There is little to no skill or technique involved here, so the only focus is a solid effort before a minute of rest.

180730

CrossFit McComb - CrossFitA: Warm-up (No Measure):30 Seconds Knuckle Drags Push-up to Down Dog Active Samson Active Spidermans Cossack Squats Slow Air Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts 1 minute each front rack stretch (Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor) PVC Pass Throughshttp://comptrain.co/class/workout/monday-7-2-18B: Warm-up (No Measure)Snatch & Clean and Jerk Shrug Down Thinking about another way to get underneath...

CrossFit McComb – CrossFit

A: Warm-up (No Measure)

:30 Seconds

Knuckle Drags

Push-up to Down Dog

Active Samson

Active Spidermans

Cossack Squats

Slow Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

1 minute each

front rack stretch (Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor)

PVC Pass Throughs
http://comptrain.co/class/workout/monday-7-2-18

B: Warm-up (No Measure)

Snatch & Clean and Jerk

Shrug Down

Thinking about another way to get underneath the barbell in the olympic lifts. It is common to see a very segmented or loopy path underneath the bar. This usually looks like pop of the hips, a shrugs at the shoulders, and then a pull underneath. This choppy approach can lead to press outs and bad lifts when fatigued. To avoid this, we can think of making the shrug an indicator to get the body under. When athletes shrug, that is their indication to get the hips down. When they shrug down under the bar, the lift looks and feels a whole lot smoother.

Movement Prep

3 High Hang Muscle Snatches

3 Hang High Pulls

3 Snatch Drops

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

3 Push Press

3 Push Jerks

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Clean and Jerks

Thrusters

Shrug Up

Not having to get underneath the bar in the thruster, the approach is quite the opposite from above. Rather than getting themselves under the bar quickly, athletes have to get the bar to a locked out position overhead quickly. In this movement, hips opening are now a signal for athletes to shrug up and squeeze their quads and glutes hard. The more muscles that fire, and the faster they do so, the faster the bar gets to the finish position.

Movement Prep

3 Front Squats

3 Push Press

3 Thrusters

Build to workout weight

C: Warm-up (No Measure)

1 Round

3 Snatches

3 Clean and Jerks

3 Thrusters

D: Metcon (Time)

“TNT”

For Time:

30 Snatches (95/65)

30 Clean and Jerks (95/65)

30 Thrusters (95/65)

you MUST use the same weight for all three movements
The weight athletes choose should be light enough to string repetitions together throughout the workout. For the first 60 reps, sets of 5-6 will get the work completed between 10-12 sets with short breaks between. Not bringing the bar back to the ground for the thrusters, athletes can think about getting these done in 3-4 sets. For 3 sets, 10-10-10 or 12-10-8 get the workout completed. For 4 sets, 8-8-7-7 will round out the workout. As always, a plan may fall apart, and that’s ok. Just keep moving and learn from the experience for the next time.

180727

CrossFit McComb - CrossFitMetcon (AMRAP - Reps)Death by wall balls partner style Min 1: 2 wall balls Partner A 1 rep Partner B 1 rep Min 2: 4 wall balls Partner A 1 rep Partner B 1 rep Partner A 1 rep Partner B 1 rep Ask reps must alienate EtcScore is number of reps on the final round competed So if you fail on the round of 24, then your score is 23

CrossFit McComb – CrossFit

Metcon (AMRAP – Reps)

Death by wall balls partner style

Min 1: 2 wall balls

Partner A 1 rep

Partner B 1 rep

Min 2: 4 wall balls

Partner A 1 rep

Partner B 1 rep

Partner A 1 rep

Partner B 1 rep

Ask reps must alienate

Etc
Score is number of reps on the final round competed

So if you fail on the round of 24, then your score is 23

180726

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 (AMRAP - Rounds and Reps)OCR

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 (AMRAP – Rounds and Reps)

OCR

180725

CrossFit McComb - CrossFitLine Drills + Barbell Warmup (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 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsBack Squat (score is weight on the bar for last set)Every 4 minutes, for 16 minutes (4 sets): Back Squat x 8 reps Goal is to make all four sets heavy....

CrossFit McComb – CrossFit

Line Drills + Barbell Warmup (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

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Back Squat (score is weight on the bar for last set)

Every 4 minutes, for 16 minutes (4 sets):

Back Squat x 8 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.

Metcon (Time)

For time:

800 Meter Run

immediately followed by three rounds of:

15 burpees

20 Alternating Lunges with KB/DB Farmer’s Carry (53-55#/35#)

180724

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 deadliftsDouble Under Warm-up (No Measure)Double Under Movement Prep 15 Single Unders 15 High Single Unders 15 Double Taps 15 Double UndersPull up Warm up (No Measure)10 scap pull ups 5 kips 5...

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

Double Under Warm-up (No Measure)

Double Under Movement Prep

15 Single Unders

15 High Single Unders

15 Double Taps

15 Double Unders

Pull up Warm up (No Measure)

10 scap pull ups

5 kips

5 pull ups

Frannie (Time)

9 thrusters 95/65#

9 pull ups

40 double Unders

40 sit ups

15 thrusters

15 pull ups

50 double Unders

50 sit ups

21 thrusters

21 pull ups

60 double Unders

60 sit ups

180720

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 (Time)Partner WOD 10 rft 30 sdhp 75/45 20 push press 10 toe to bar Switch After each movement.

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 (Time)

Partner WOD

10 rft

30 sdhp 75/45

20 push press

10 toe to bar

Switch After each movement.