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. Push Press 3-3-3
2. Complete as many rounds as possible in 15 minutes of:
5 Push-ups (Chest to floor)
10 Sit-ups
15 Air Squats
20 Double Unders
This week’s happenings:
* Amanda is back for sports massages Monday evening. Book in advance HERE
* Week 2 of the Fall Paleo challenge starts Wednesday. Stay on it!
For those on the Paleo Challenge (as well as those who aren’t) this blog has great information about starting Paleo for beignners. Check it out HERE
1. Back Squat 5-5-5. Use 6 sets minimum.
2. Complete as many rounds as possible in 15 minutes of:
200 meter run
10 Wallball Shots (20/14)
15 Box Jumps (24/20)
1. Five rounds for time of:
3 Rope Climbs
10 Ring Dips
25 Double Unders
Extra Credit: 3 x 90 second plank holds
Welcome to the Fall Paleo Challenge! Below are both parts of the benchmark WOD. Movement standards are at the bottom of the page below
1. 15 minutes to find your 3 rep max for Thrusters. No squat-and-jerks…. Must complete all 3 before dropping the bar or resting it on the rack.
2. “J.R.”
Complete as many rounds as possible in seventeen minutes:
800 meter run buy-in, then in remaining time:
10 Power Cleans (95/65)
10 Burpees
10 Sit-ups with medicine ball (20/14)
10 Goblet Squats with kettlebell (35/26)
* Elbows must be in front of the bar with hips fully extended at the top of each clean
* After each burpee, you will jump on top of a single red bumper plate with hips fully open at the top. Chest and thighs must hit the floor at the bottom of each burpee.
* Medicine ball must hit the floor BEHIND your head at bottom of the situp and it must hit the heels of your feet at the top of the sit-up
* Kettlebell must be held under the chin next to chest for each goblet squat. Hips MUST be below parallel for each squat.
26 brave souls came out Monday to battle “Billy Bad Ass”. The effort was amazing! Way to do work!
1. Work up to a heavy 3 rep for Deadlifts. Use at least 6 sets. Goal is to increase weight each set.
2. “Digger’s Daughter”
For time:
20 Push-ups (Chest to floor)
20 meter broad Jump
Run 400 meters
30 Push-ups (Chest to floor)
30 meter broad jump
Run 400 meters
40 Push-ups (Chest to floor)
40 meter broad jump
Run 400 meters
It’s not too late to sign up for the Paleo challenge which starts this Wednesday! Email Miles for the details.
“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
Reminder: 10AM Class ONLY for Labor Day!
Mens tshirts are back in stock! Email Miles if you’d like one.
“2 Minute Defense”
Five rounds for time of:
35 Double Unders
10 Kettlebell Swings (70/53)
8 Hang Squat Cleans (135/95)
Run 200 meters
* Rest 2 minutes between rounds
“Man, we need to sign up for the Paleo Challenge!!”
1. Row 1000 meters for time
2. “Death by Pushups”
First 60 seconds, perform 1 pushup. 2nd minute, perform 2 pushups. 3rd minute, perform 3 pushups. Continue as long as you’re able to do required amount of pushups in the 60 second window.
Extra Credit: 3 sets of 15 GHD Sit-ups
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