1. Five rounds for time of:
10 Sumo Deadlift Highpulls (75/55)
10 Toes to Bar
20 Mountain Climbers (each leg counts as 1 rep)
2. Extra Credit: 3 rounds of 90 second plank holds
1. Five rounds for time of:
10 Sumo Deadlift Highpulls (75/55)
10 Toes to Bar
20 Mountain Climbers (each leg counts as 1 rep)
2. Extra Credit: 3 rounds of 90 second plank holds
Future world champ in training…
1. Work up to a 5 rep max for Back Squat
2. Complete as many rounds as possible in 15 minutes of:
10 Dumbbell Thrusters (35/20)
10 Pull-ups
20 Double Unders
Your fearless leader back in ’09…yes, those are puffy running shoes I’m wearing AND a full head of hair!
1. Three rounds for time of 800 meter runs. Rest precisely 2 minutes in between rounds
2. Extra Credit: Max effort handstand holds for time. 3 rounds
1. Max reps in one minute of GHD Sit-ups
2. Five rounds for time of:
200 meter run
15 Sit-ups
15 Box Jumps (24/20)
15 Push-ups
Teams of 2
5 minute AMRAP of:
10 Box Jumps (24/20)
10 Front Squats (95/65)
then, 2 minute rest.
5 minute AMRAP of:
10 Pull-ups
10 Dumbbell Push-Presses (35/20)
then, 2 minute rest.
5 minute AMRAP of:
10 Sumo Deadlift High Pulls (95/65)
10 Burpees
* Your score is your team’s combined number of reps achieved over all 3 AMRAPs. Only one person works at a time!
1. Find your 2 rep max for weighted pull-ups. Overhand grip only!
2. “Bane”
Complete as many rounds as possible in 17 minutes of:
10 Deadlifts (135/95)
10 Ring Push-ups
2 Rope Climbs
1. Max effort unbroken Double Unders. Set a new PR!
2. 21-18-15-12-9-6-3 reps of:
Kettlebell Swings (70/44)
Double Unders
Walking Lunges with single arm kettlebell overhead (35/18)
Interested in participating in an upcoming CrossFit competition? Check out Survival of the Fittest, which will be in 2 weeks up in Woodstock. ALL skill levels invited to compete!
Saturday August 4th, 2012 is the 2nd annual 31 Heroes workout. We will once again host the WOD on Saturday the 4th during the 10am class at our gym. This is a team workout format scalable for ANYONE. For more information and to register, visit HERE. Make sure to choose CrossFit South Cobb as the gym you will participate at so they can send you your tshirt!
1. Take 15 minutes to find your maximum height box jump. No more than 2 walking steps allowed. Must have control of the box with hips extended at the top!
2. Complete as many rounds as possible in 15 minutes of:
5 Turkish Get-ups EACH arm with kettlebell (35/26)
10 V-ups
40 meter bear crawl at end of each round
Staff Sgt. Eric Caban, Special Forces Engineer Sergeant of Company B, 3rd Battalion 7th Special Forces Group (Airborne), Fort Bragg, NC was killed in action July 18th 2006 in southern Afghanistan when his combat reconnaissance patrol was attacked by the enemy and he was hit by small arms fire. He is survived by his father Efren and mother Iris, and his brothers Efren Caban Jr. and Edwin Caban.
“Bam Bam”
Seven rounds for time of:
5 Front Squats (135/95)
5 Push Presses (135/95)
10 Pull-ups
10 Burpees
Run 200 meters
Special thanks to Brennan Calhoun of the lunch crew for letting us honor his fallen comrade!!
1. Work up to a heavy 3 rep for Clean Pulls. Take at least 6 sets to do so.
2. Every minute on the minute for 12 minutes, perform:
5 Deadlifts (185/135)
5 Handstand Push-ups
* If you can’t do all 5 handstand push-ups in that minute, start back on deadlifts once the minute is over. Your score is number of reps completed for all 12 rounds. A perfect score for this WOD is 120 reps
Congrats to Annie Thorisdottir and Rich Froning, the first female and males to become repeat (and back-to-back) champions of the Reebok CrossFit Games!