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
Eric pulls a big time PR of 455lbs on his deadlift!
1. Shoulder Press 5-5-5
2. 5 rounds for time of:
4 Handstand Push-ups
6 Knees to Elbows
8 Turkish Get-ups w/ Kettlebell (35/26)
10 Burpees
Don’t forget to pick your name out of the bag under the Christmas tree if you’re participating in Secret Santa!!
1. Back Squat 5-5-5
2. “Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95)
* Jumping muscle-ups or pullup/ring dip combos will be used as substitutes if you can’t do a muscle-up!
Today is makeup day. Make up any of the past 5 WODs you missed from this week.
1. Deadlift 1-1-1-1-1
2. Complete as many rounds as possible in 15 minutes of:
10 Toes to Bar
10 Power Cleans (95/65)
10 Box Step ups to 24″ [no weight]
Don’t forget to RSVP to Laura for this year’s Secret Santa!!
10-9-8-7-6-5-4-3-2-1 reps of:
Box Jumps (24/20)
Push Jerks (95/65)
Kettlebell Swings (53/35)
Push-ups
Rx+ 30/24 Box, 135/95 Jerks, 70/44 Swings, Ring Pushups
“CrossFit Cheaters Anonymous”
by Dawn Fletcher (My Athletic Life)
There are really only 2 types of athletes when it comes to integrity, those who have it and those who don
For time:
Row 1000 meters
then during 5 minutes of rest, perform 50 sit-ups.
Row 1000 meters
then during 5 minutes of rest, perform 50 sit-ups.
Row 1000 meters
50 sit-ups
In 22 minutes complete the following:
150 Double Under Buy-in, then as many rounds as possible of:
10 Ground to Overheads (95/65)
10 Pushups (Games style)
10 Wallball Shots (20/14)
Check your emails Tuesday for details on our 1st annual CrossFit Secret Santa program!
1. Attempt maximum reps for pullups. Rest 3 minutes between sets. 3 sets total.
2. Complete as many rounds as possible in 10 minutes of:
10 Jumping Alternate Lunges
15 Situps
20 Meter Broad Jump
“Unbroken Thrusters”
(95/65)
For time:
Complete each round of 21-18-15-12-9-6-3 reps UNBROKEN. This is just as much of a mental test as it is a physical one. You may rest the bar on your shoulder but if you drop the bar on the floor you must start that particular set over again. Rest as much as you’d like between sets. You CAN combine sets towards the end (e.g. Do both sets of 6 and 3 without taking a break)
10 rounds for time of:
15 Deadlifts (135/95)
15 Push-ups
*Rx pushups are chest to floor!
Remember classes today are 9am, 10am, and 11am.
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