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
Skill
Complete 15 Handstand Push-Ups as quickly as possible either on a plyo-box or on the wall.
WOD
“D.T.”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
*WOD will be scaled accordingly for the Pack and Pups
Make up any of the past 5 workouts you missed during the week or try the mystery WOD listed on the whiteboard.
The 4th annual CrossFit Games begins Friday at the Home Depot Sports Complex in Carson, CA. You can watch the entire event streaming live by clicking HERE
Skill
Snatch 1-1-1-1-1 reps
*Work to improve your technique on this lift. Big Dawgs should be looking to set a new PR
WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell swings (70/53)
50 foot lunge walk with plate overhead (25/10)
Newcomer Dustin getting to know our tractor tire
As many rounds as possible in 20 minutes of:
5 Dumbbell Push Presses (50/30)
7 Box Jumps (30/24)
Skill
Jerk 3-3-3 reps
*These will be taken straight off the rack. Use split jerk or push jerk…let’s nail your form down perfect on this lift!
WOD
3 rounds for time
20 Knees to Elbows
30 Back Extensions
40 Mountain Climbers
Why Fish Oil?
via CrossFit Impulse
Disclaimer: I am not a doctor. Whatever you put into your body, do so at your own risk. All I intend to describe is what I do and why I do it. I consume 13500 milligrams (13.5 g) of Omega-3 fatty acids via fish oil daily. I recommend the same for most adults. I do not take any other dietary supplements or multi-vitamins, as a diet rich in lean meat and fresh fruits and vegetables provides all the remaining nutrition my body needs. Dr. Barry Sears said of fish oil,
We will be taking a short break from our traditional strength movements (bench press, back squat, shoulder press, deadlift) over the next couple of weeks. You will be now be tested on things like the olympic style lifts (clean, jerk, snatch), various gymnastics skills (L-sits, handstand pushups, muscle-up practice), and other moves that will improve your performance as a Crossfitter. These of course will be in addition to the metabolic conditioning workouts we already provide each day. Enjoy!!
WOD
800m run
20 Pull-Ups
20 Burpees
40 Sit Ups
40 Kettlebell Swings (53/35)
40 Box Jumps (24/20)
400m run
Nadir recovers after surviving “Nadir’s Delight”
Make up any of the past 5 workouts you missed during the week.
Some of the crew at our Paleo potluck pool party last month
Strength
Bench Press
5-3-1 reps
Find your new 1 rep max
WOD
“Pork Chop”
As many rounds in 20 minutes of:
350 meter row
12 squat clean thrusters (95/65)
20 sit-ups
“Nadir’s Delight”
5 rounds for time:
45 Double Unders
25 Push-ups
6 Tire flips
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