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
A. Max rep unbroken double unders. Time to set a new PR. 10 minute time limit. Take as many attempts as you need
B. Every minute on the minute perform the following:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Continue as long as you are able. Your goal is not to drop the bar until your set is complete. Men use 135lbs, ladies use 95lbs. Count partial rounds!
Happy Valentines’ Day! Come sweat it out before you eat that chocolate…
A. Five round trips with prowler sleds on turf. 140/90 lbs (weight does not include sled)
B. For time:
100 Calories on Airdyne bike
Rest 5 minutes
100 Calories on Concept2 rower
Rx+ Add a 3rd round after another 5 minute rest
A. Work up to a 1 rep max for Turkish get-up with a Kettlebell. You must perform the rep on each arm
B. 30-20-10 reps of:
Kettlebell Snatches (15 each arm) 35/26
Box Jumps (24/20)
Burpees
C. Barbell club meets Wednesday night at its normal times (4:30, 5:30, 6:30, and 7:30pm)
Post loads and times to comments
VIDEO
Check out Randy’s back squat depth at 315lbs with chains. THIS is the depth we are looking for!
A. 3 sets of 10 reps of box step ups on 20″ box. Barbell must be held in front rack position. Alternate legs each rep. Hips must be fully extended at top of the movement. Your heaviest set of 10 is your score
B. Complete as many rounds as possible in fifteen minutes of:
5 Pull-ups
10 Kettlebell Swings (70/53)
15 Sit-ups
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A.
Work up to a 1 rep max for Back Squat using chains on the barbells. Take 15 minutes to do so.
B.
21-15-9 reps of:
Wallball Shots (20/14)
Ring Dips
Rx+ Perform a muscle-up on elevated rings to do your ring dips
C. Don’t forget to register for the CrossFit Games Open by clicking here: www.games.crossfit.com
Saturday Barbell Club will meet at 10am and 11am with Will.
(Teams of 2)
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
12 Box Jump overs (24/20)
12 Goblet Squats w/ Kettlebell (53/35)
12 Dips (Ring or Bar)
12 Overhead lunges with plate (45/25)
* This is a relay format. Each team member must BOTH complete each exercise each round. One teammate works while the other rests.
A.
Hang Power Clean 3-3-3-3. Increase weight after each set. Go as heavy as form will allow. You cannot drop bar until all 3 reps have been complete.
B.
Complete as many rounds as possible in 12 minutes of:
24 Double Unders
12 Good Mornings with Bar (45/33)
6 Burpees
3 STRICT Pull-ups (no kipping)
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A.
Snatch Pulls 2-2-2-2. Increase weight after each set. Pause at bottom for re-grip only.
B.
Seven rounds for time of:
7 Power Snatches
7 Snatch Balances
7 Overhead Squats
(95/65) for all 3 movements
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A. “Lady Mary”
Complete as many rounds as possible in eight minutes of:
8 Dumbell Thrusters (35/25)
8 Ring Dips
Rest 2 minutes
B. “Lady Edith”
Complete as many rounds as possible in eight minutes of:
8 Box Jumps (30/24)
8 Kettlebell Swings (70/53)
Post rounds completed to comments
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