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
Complete for reps 8 rounds of each exercise Tabata style:
Box Jumps (24/20)
Pull-ups
Kettlebell Swings (53/35)
Dumbbell Thrusters (35/25)
* Tabata style = 20 seconds of max reps with 10 seconds of rest. 8 rounds for each exercise. NO rest in between movements.
Extra Credit: Sprint 400 meters as quick as possible. Don’t worry about your time, just get it done!
Don’t forget to sign up for the Paleo challenge!!
1. Prowler push for 3 “poles” (90/50)
2. Complete as many rounds as possible in 12 minutes of:
20 Double unders
15 Sit-ups with wallball (20/14)
10 Burpee Pull-ups
“Good Friday”
Complete as many rounds as possible in 20 minutes of:
10 Deadlifts
10 Hang Power Cleans
10 Push Presses
10 Barbell Lunges (5 each leg)
* Use 95/65 lbs for all 4 movements.
This week’s happenings:
* Amanda should be back at the gym Monday from 4:30 to 7:30pm for sports massages
* Paleo challenge starts next week! Check your emails…
* Teams are still forming for the East vs West Showdown on Saturday 9/29. Email Miles if you’re interested and aren’t on a team yet.
1. Make up any of the past 5 WODs you missed this week.
2. Or try your hand at another ‘Special Treat’…
On Thursday the wall finally came tumbling down. I’m so humbled by all of you guys and how you’ve embraced and helped grow our community…I’m so excited to create an even better experience for you! You’ve earned it! There’s a lot going on over the next month so I appreciate your patience…it’ll be worth the wait!
1. Work up to a new 3 rep max for weighted pullups. Use a vest, belt, or dumbbell.
2. Complete as many rounds as possible in 12 minutes of:
10 Deadlifts(185/135)
10 Pull-ups
10 Box Jumps (24/20)
Rx+ Use 225lbs for deadlifts, CTB pull-ups, and 30″ box jumps
Look who’s got double unders now!
1. Overhead Squat practice. 15 minutes worth.
2. Complete as many rounds as possible in 15 minutes of:
5 Overhead Squats (75/55)
10 Push-ups (Chest to floor)
15 Sit-ups
Rx+ Use 95lbs for OHS, HSPU instead of push-ups, and GHD Situps. You’re either Rx+ for none or all 3!
We thank you for your service Dustin! Hope to see you back by the end of the year.
1. Work up to a heavy 3 rep for thrusters. Use at least 6 sets. Okay to take from the rack.
2. Three rounds for time of:
15 Kettlebell Swings (70/53)
15 Thrusters (95/65)
15 Knees to elbows
1. 10 minutes to find your maximum reps for unbroken double unders
2. Five rounds for time of:
10 Power Cleans (135/95)
10 Burpees
1. Six rounds each for time of 400 meter sprint. Rest 2 minutes between rounds.
2. Complete 20 Handstand Push-ups. Not for time. Those unable to do these can work on handstand progressions
Amanda will be back at the gym for sports massages Monday night at 4:30pm. Book a time with her by visiting HERE
1. Make up any of the past 5 WODs you missed this week
2. Or take a risk at doing the surprise ‘treat’!
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