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
1. 750 meter row time trial. Row it as fast as possible.
Rest 5 minutes
2. “Annie goes box jumping”
50-40-30-20-10 reps of:
Box Jumps (24/20)
Sit-ups
There are SEVERAL of you who’ve taken water from the fridge and haven’t replenished it in a while. Let’s get those cases in!
1. Power Clean 3 x 3. Ideal goal should be 85% of your 1 rep max.
2. With a continuously running clock do one 95 pound thruster the first minute, two 95 pound thrusters the second minute, three 95 pound thrusters the third minute
“Courageous”
For time:
1 mile run
Then 2 rounds of:
20 Ring Push-ups
25 Kettlebell Swings (53/35)
30 Wallball Shots (20/14)
35 Double Unders
40 Sit-ups
45 meter overhead plate carry (45/25)
Then finish with 1 mile run
If you’ve got a 20lb vest or body armor, wear it
Who can come up with the best name for our new “mascot” on the wall?
1. Weighted Pull-up 3-3-3
2. Complete as many rounds as possible in 8 minutes of:
8 Pull-ups
8 Pistols (4 each leg)
Rest 4 minutes
Then complete as many rounds as possible in 8 minutes of:
8 Box Jumps (30/24)
8 Burpees
* Your total score is combined reps between both AMRAPs.
* Pistol demonstration HERE
1. Work up to a heavy 1 rep for Deadlift. Ideally 95% of your 1 rep max.
2. For time:
Run 800 meters
15 Deadlifts (225/155)
15 Handstand Push-ups
Run 400 meters
12 Deadlifts (225/155)
12 Handstand Push-ups
Run 200 meters
9 Deadlifts (225/155)
9 Handstand Push-ups
This week’s happenings:
* It’s massage Monday again!
* Week 3 of the Paleo challenge begins on Wednesday
* We still need more volunteers for the East vs West showdown at our gym on 9/29, please email Miles if you’re interested.
Make up any of the past 5 WODs you missed this week or practice for the East vs West competition
We need a few more volunteers for the East Vs West competition in 2 weeks! The Atlanta Affiliate League is paying cash!!
1. Front Squat 5-5-5
2. Complete as many rounds as possible in 15 minutes of:
10 Hang Power Cleans (115/75)
10 Box Jumps (24/20)
10 Deadlifts (115/75)
1. Power Snatch 3-3-3. No press outs. Pause at the bottom for re-grip only
2. Three rounds for time of:
10 Overhead Squats (115/75)
15 Sit-ups with med ball (20/14)
20 Double Unders
Five rounds for time of:
7 Thrusters (95/65)
10 Burpees
Run 400 meters
20 meter bear crawl
“Cannonball”
21-18-15-12-9-6-3 unbroken sets of:
Kettlebell Swings (70/53)
Rest precisely 5 minutes, then complete:
Three rounds of:
200 meter run
10 Sumo Deadlift High Pulls with Kettlebell (70/53)
10 Box Jumps (30/24)
* Your time is your total between both WODs including the 5 minute rest
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