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.
Shoulder Press 1-1-1-1-1. Time to set a new PR for 1 rep
B.
“Mr. Bates”
Five rounds for time of:
Row or Airdyne Bike for 25 Calories
8 Chest to Bar Pull-ups
12 V-ups
Bear Crawl 40 meters after each round
Post press loads and WOD times to comments
A.
Power Clean 2-2-2-2. Pause at bottom only to re-grip. Increase weight after each set. Go as heavy as your from will allow
B.
“Macho Man”
Every minute on the minute perform the following as long as you are able:
3 Power Cleans
3 Front Squats
3 Jerks
(135/95) for all 3 lifts
Saturday Barbell Club: 10AM and 11AM only
10-9-8-7-6-5-4-3-2-1 reps of:
Sumo Deadlift Highpulls (135/95)
Box Jumps (30/24)
Burpees
A.
Back Squat 1-1-1. All sets same weight across. Aim for 95% of your 1RM
B.
Complete as many rounds as possible in fifteen minutes of:
5 Pull-ups
10 Air Squats
15 Sit-ups
Post squat loads and rounds to comments
A.
Push Press 3-3-3. Increase weight after each set. NO jerks…1 dip only
B.
Complete as many rounds as possible in ten minutes of:
20 Double Unders
10 Push-ups (Chest to floor)
5 Overhead Squats (115/75)
C. RSVP for the awesome Olympic lifting seminar we are hosting on Sunday Feb 24th. Details can be seen HERE
Complete as many rounds as possible in twenty minutes of:
10 Box Jumps (24/20)
10 Toes to Bar
10 Wallball Shots (20/14)
* Begin WOD with 50 calorie buy-in on rower or Airdyne Bike
Barbell Club resumes Wednesday night with Chris. Be there!
A.
3 sets of 10 handstand push-ups
B.
Complete as many rounds as possible in fifteen minutes of:
20 Pistols (10 each leg)
15 Kettlebell Swings (70/53)
10 Ring Dips
Post rounds completed to comments
A.
Front Squat 2-2-2-2. Increase weight each set while working up to a heavy 2 rep. 3 second pause at bottom of each set
B.
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225/155)
Chest to Bar Pull-ups
Saturday Schedule:
9AM WOD
10AM Barbell Club ONLY
11AM WOD
“Pork Chop”
Complete as many rounds as possible in twenty minutes of:
350 meter row
12 Squat Clean Thrusters (95/65)
30 Sit-ups
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