1. Five rounds for time of:
10 Shoulder Presses (115/75)
10 Toes to Bar
2 Rope Climbs
2. Mobility Mobility Mobility! Stretch and roll!
1. Five rounds for time of:
10 Shoulder Presses (115/75)
10 Toes to Bar
2 Rope Climbs
2. Mobility Mobility Mobility! Stretch and roll!
1. Work up to a heavy 5 rep for Deadlift. 6 set minimum
2. “Bath Salts”
Complete as many rounds as possible in 17 minutes of:
8 Deadlifts (185/135)
8 Over the Box Jumps (24/20)
200 meter sprint
Mark your calendar for Saturday September 29th! CrossFit South Cobb will be hosting the next Atlanta Affiliate League event. It’s a team competition for both intermediate and advanced athletes. For sign up information visit HERE.
1. Work up to a heavy 5 rep for Back Squat. Use at least 6 sets
2. “Karen’s Evil Sister”
For time:
75 Wallball Shots (20/14)
75 Double Unders
75 Wallball Shots (20/14)
75 Double Unders
“Cardio Kate”
Five rounds for time of:
400 meter run
15 Burpees (must jump up and touch a target 12″ above standing reach)
1. Work up to a heavy 5 rep for Shoulder Press. Use at least 5 sets
2. “Grindy”
10 Clean and Jerks (135/95)
5 Rounds of Cindy
10 Clean and Jerks (135/95)
5 rounds of Cindy
10 Clean and Jerks (135/95)
Monday’s happenings:
* Massage therapy by Amanda from 4:30pm to 7:30pm
* Moonshine Meats Grassfed beef from 4:30pm to 7:30pm. For more info visit HERE
Make up any of the past 5 WODs you missed from this week.
Check your emails Monday for details on a sports chiropractic
special exclusively for CrossFit South Cobb members!
1. Split Jerk practice. Experienced members work up to a heavy 1 rep. 15 minutes total.
2. Three rounds for time of:
30 Box Jumps (24/20)
20 Toes to Bar
10 Push Presses (135/95)
Check out defending world champion Behdad Salimi’s snatch highlights during the 2012 Olympic Games in London HERE. 208 kg is 457lbs!!
1. “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
1. Work up to a heavy 3 rep for Deadlift. Use at least 6 sets to get there
2. Complete as many rounds as possible in 12 minutes of:
10 Kettlebell Swings (70/53)
10 Overhead Walking Lunges (45/25)
15 Double Unders
* The 53lb weight for ladies’ kettlebells is now Rx when the 70lb weight is Rx for men!
Four rounds for time of:
800 meter run
20 Push-ups (Chest to floor)
30 Sit-ups
NO 11:30AM class today!! Sorry for the inconvenience!
Don’t forget to support Bettie by attending the Smyrna Food Truck Tuesdays from 6pm-9pm at Taylor Brawner Park!