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
Don’t forget about Friday Night Lights at 7:30pm!
Complete 3 sets of the following complex:
5 Power Snatches
5 Overhead Squats
Add 10lbs
5 Power Cleans
5 Front Squats
5 Push Jerks
10 Back Squats
10 Romanian Deadlifts
* This is NOT for time. Goal is to make it through the complex without letting go of the bar (except to add the extra 10 lbs). Also the aim is to increase the weight of the complex after each round.
* Rest 5 minutes between sets. Post loads per round to comments
A. Split Jerk 5 x 1. Use 90% of your 1 rep max
B. For time:
Row 1000 meters
25 Burpees
25 Toes to Bar
25 Wallball Shots (20/14)
Row 1000 meters
* Don’t forget to make plans to attend Friday Night Lights at 7:30pm on Friday night! Come early and be loud!!
Make plans to be apart of our fundraiser WOD to benefit Atlanta Pet Rescue on Saturday May 18th. For more info visit our Events page
A. Deadlift with bands 3-3-3-3. Increase weight after each set
B. Five rounds for time of:
8 Power Cleans (135/95)
12 Games-style push-ups
200 meter sprint
C. Barbell club meets Wednesday night during all 4 WODs.
“Billy Bad Ass”
For time:
100 Double Unders
90 Lunge steps
80 Sit-ups
70 Good Mornings (45/33)
60 Box Jumps (24/20)
50 Kettlebell Swings (53/35)
40 Meter Bear Crawl
30 Kettlebell Sumo Deadlift High Pulls (53/35)
20 Pull-ups
10 Burpees
This is what you missed on Friday if you didn’t make Friday Night Lights!
A. Thruster 3-3-3. Increase weight after each set.
B. Twelve minutes to get as far as you can up the ladder of:
2 Thrusters
2 Pull-ups
4 Thrusters
4 Pull-ups
6 Thrusters
6 Pull-ups, and so on….
Men use 115lbs, ladies use 75lbs
“Green Beer & Burpees”
Complete as many rounds as possible in twenty-five minutes of:
Run 800 meters
20 Pull-ups
20 Burpees
20 Sit-ups
20 Dumbbell Thrusters (35/25)
* Teams of 2. Break up reps however you wish. You must complete movements in order however.
See you at Smyrna Market Village for St. Patty’s Day. For more info, visit the “events” section of our website.
Barbell club meets at 10am and 11am
A. 3 sets of 15 seated box jumps. Sit on 20″ box and jump onto a box. Men jump to 24″ and ladies to 20″
B. CrossFit Games Open 13.2
Complete as many rounds as possible in ten minutes of:
5 Shoulder to overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)
C. 9:00am and 7:30pm classes are CANCELLED. See you at Friday Night Lights!!
A. Back Squat 5-5-5. Increase weight after each set
B. Three rounds for time of:
400 meter run
20 Kettlebell Swings (53/35)
20 Wallball Shots (20/14)
Five minute challenge!! Strive for max reps of each of the following:
5:00 max calories rowed
Rest 2 minutes
5:00 max sit-ups
Rest 2 minutes
5:00 max ring dips
Rest 2 minutes
5:00 max pull-ups
* Barbell club with Chris will meet during normal evening times
A. Snatch Balance (heaving) 3-3-3
B. Seven rounds for time of:
200 meter run
10 Overhead Squats (95/65)
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