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.
Overhead Squat 3-3-3-3. Work as heavy as form will allow
B.
Complete as many rounds as possible in ten minutes of:
30 Double Unders
15 Power Snatches (75/55)
Post squat loads and rounds to comments
* Reminder, Barbell Club will meet at 10:00AM ONLY on Saturday with Will
A.
8 rounds of Tabata Rows. (20 seconds on, 10 seconds off). Total meters rowed for all 8 rounds is your score.
B.
21-18-15-12-9-6-3 reps of:
Kettlebell Swings (53/35)
Box Jumps (24/20)
Situps
Rx+ 70/53 kettlebell, 30/24 box
Post meters rowed and times to comments
2013 Winter Paleo Challenge Benchmark WOD
A.
15 minutes to work up to a 1 rep max for Clean & Jerk
B.
“Catfish”
Complete as many rounds as possible in fifteen minutes of:
6 Clean & Jerks (95/65)
3 rounds of “Cindy”
* 50 walking lunge buy-in
WOD Demo Video HERE
Post loads and WOD reps to comments
A.
Complete 3 rounds of 12 STRICT ring dips
B.
“Death by 10 meters”
At the top of the first minute, sprint 10 m, then rest the remainder of the minute. At the top of the second minute, sprint 10 m twice, then rest the remainder of the minute. Continue adding another 10 m sprint at the top of each minute until you can no longer make your sprints within the minute…
Post band used (if any) and rounds completed to comments
* Paleo challenge starts Wednesday January 23rd. Let Miles know if you still want in!
A.
Deadlift 3-3-3-3. Work as heavy as form will allow
B.
Every minute on the minute for twelve minutes, perform:
4 Power Cleans (135/95) and 20 lateral bar hops
Rx + 4 Power Cleans (135/95) and 2 Muscle-ups
9 AM Class Starts Monday! NO 7 AM class , however open gym is allowed at that time.
Post loads and WOD score to comments
“Bone For Tuna”
Six rounds for time of:
6 Hang Power Cleans (135/95)
8 Burpee Box Jumps (24/20)
12 Kettlebell Overhead Walking Lunges (35/26)
Barbell Club meets Saturday during (9am, 10am, and 11am). Al so the Paleo “Taste & Share” will be at 12:15pm at the gym.
A.
Back Squat 2-2-2. All working sets should be 90% of your 1 rep max
B.
Max reps for 3 minutes of: Power Snatches (135/95)
Max reps for 3 minutes of: Burpees
Rest 3 minutes then:
Max reps for 3 minutes of: Power Cleans (135/95)
Max reps for 3 minutes of: Double Unders
Post squat loads and total reps to comments
VIDEO
A. Weighted Pull-ups 3-3-3-3
B. For time:
30 Wallball Shots
30 Pull-ups
30 Overhead Walking Lunges (45/25)
30 Kettlebell Swings (53/35)
30 Sit-ups
30 Calories on Rower or Airdyne
Post loads and WOD times to comments
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A. 8 minute time cap:
Row 500 meter buy-in. In remaining time complete as many rounds as possible of:
20 Double Unders
10 Sit-ups
Rest 3 minutes, then:
B. Complete as many rounds as possible in 8 minutes of:
2 Turf shuttle runs (200 feet total)
10 Push-ups (Chest to floor)
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