About CrossFit South Cobb
CrossFit South Cobb is Smyrna/Vinings' oldest CrossFit facility. Happily serving the Smyrna, Marietta, and Vinings area since 2009, we offer Personal Training, Nutrition, and Group Fitness Classes
“Cindy meets Annie”
For time:
50 Double Unders
5 Rounds of Cindy
40 Double Unders
4 Rounds of Cindy
30 Double Unders
3 Rounds of Cindy
20 Double Unders
2 Rounds of Cindy
10 Double Unders
1 Round of Cindy
Saturday Schedule: 9AM – WOD only, 10AM Barbell Club only, 11AM WOD only
A. Push Press 2-2-2. Go as heavy as your form will allow. NO push jerks. 1 knee bend only!
B. For time:
Run 400 meters
25 Handstand Push-ups
Run 800 meters
25 Push Presses (95/65)
Run 400 meters
Rx+ 45 HSPU and 45 Push Presses
A. Full snatch 3 x 3 @ 75% of your 1 rep. Full means squat!
B. 8 minute AMRAP:
4 Power Snatches (135/95)
7 Burpees over barbell
Rest 3 minutes
C. 8 minute AMRAP:
10 Kettelbell swings (53/35)
4 Thrusters (115/75)
“Skater Bears”
For time:
Row 1500 meters
Rest 10 minutes. During the rest, complete 100 sit-ups.
Row 1500 meters
Your score is total time with rest included.
* Barbell Club meets with Chris during all 4 evening class times.
A. Back Squat 2 x 10 @ 65% of your 1 rep max.
B. For time:
25 Wallball Shots (20/14)
35 Burpees
60 Walking lunges
35 Burpees
25 Wallball Shots (20/14)
Rx+ 12/10′ wallballs, burpee over med balls, 35/15 walking lunges
A. Squat Cleans 2 x 10 @ 65% of your 1 rep max. These are light weight so make your form perfect!
B. Three rounds for time of:
5 Hang Squat Cleans (165/110)
30 Calories (row or bike)
20 Pull-ups
Rx+ 185/120, 1300m row, 35 pullups each round
C. Our Kids classes will resume this coming Saturday April 13th with Rachel. Check your email this week for more details!
“Knuckle Sandwich”
Run 800 meters
Then 5 rounds of:
7 Clean and Jerks (135/95)
7 Ring Dips
7 Tire Flips
Run 400 meters at the end of the above 5 rounds.
Barbell club with Will meets at 10am and 11am
Friday Night is party time! See you at the gym.
A. 3 sets of 10 STRICT Toes to Bar
B. CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. And so on…
A. Max height box jump. Standing jump only. NO walking or studder step.
B. Complete as many rounds as possible in twelve minutes of:
12 Ring Push-ups
12 Box Jump overs (24/20)
C. Friday Night Lights kicks off at 7:30pm Friday. See you there…get ready to throw down and chow down after!
A. Five rounds for time of:
400 meter run
25 sit-ups
10 supine ring rows
B. Barbecue at the gym THIS Friday night. Be there!!
C. Barbell club with Chris meets at regular times during all 4 evening WODs
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