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. Weighted Pull-up 1-1-1-1-1
2. 21-15-9 reps of:
Burpee Pull-ups
Push Jerks (135/95)
I believe there’s still slots on the CFSC team if you want to participate in this coming Saturday’s Jonquil City Jog in Smyrna. For more details visit our ‘upcoming events’ page on the left!
“Courageous”
For time:
1 mile run
Then 2 rounds of:
20 Ring Push-ups
25 Kettlebell Swings (53/35)
30 Wallball Shots (20/14)
35 Double Unders
40 Sit-ups
45 meter overhead plate carry (45/25)
Then finish with 1 mile run
Rx+ Wear a 20lb vest
Make up day. Make up any of the past 5 WOD’s you missed this week. Don’t forget to sign up for the Jonquil City Jog next Saturday April 28th. We already have a team set up under CrossFit South Cobb so to do it, click the ‘Upcoming Events’ page on the left.
1. Rope Climb skill work: Complete 5 climbs if you can, or practice foot hold techniques
2. Complete as many rounds as possible in 15 minutes of:
5 Power Snatches (95/65)
10 Pull-ups
15 Lateral Bar Hops
20 Sit-ups
1. Thruster 3-3-3
2. Three rounds for time of:
15 Kettlebell Swings (70/44)
15 Thrusters (95/65)
15 Knees to Elbows
“Laura”
Three rounds for time of:
400 meter run
30 Box Jumps (24/20)
20 Push-ups (Chest to floor)
Extra Credit: 50 ab rolls
1. 3 attempts at maximum unbroken pull-ups. Your score is the combined reps for all 3 rounds.
2. Complete as many rounds as possible in 12 minutes of:
5 Power Cleans (135/95)
10 Burpees
15 Sit-ups
1. Front Squat 3-3-3
2. Four rounds for time of:
400 meter run
50 Air Squats
Amanda will be back at the gym Monday evening for post WOD massages. Visit her page HERE if you’re interested in making an appointment.
Season in a Day is Saturday April 14th!! For more info, look at Fridays blog post. See you there!
Makeup Day. Make up any of the past 5 WODs you missed from this week.
Check out the 2012 CrossFit South Cobb bumper sticker! Order yours today by emailing Miles!
1. Work up to a 3 rep max on a Turkish Get-up on each arm. Use a dumbbell, kettlebell, or barbell.
2. 21-15-9 reps of:
Hang Squat Cleans (135/95)
Kettlebell Swings (70/44)
Don’t forget to come support CFSC’s 2 teams competing in the Atlanta Affiliate League’s ‘Season in a Day’ tournament on Saturday April 14th! For more info including times and directions, visit HERE
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