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
Nathan making a sweat angel
Strength
Back Squat
5-3-1 reps
Find your new 1 rep max
WOD
3 rounds of:
400 meter run then
Max reps of bodyweight back squats
*This is NOT for time. Rest adequately between rounds. Record your squat weight and total reps for all 3 rounds.
*NO GAMING allowed…we will challenge you to get every single rep possible each round. Be ready to push past your mental barriers!
Dustin, Charles, Ted, and Amanda start their first day in our Beginners Workshop
WOD
“Not that Brutal”
21-15-9 reps of:
Box Jumps (24/20)
Kettlebell Swings (53/35)
Push-ups
GHD sit-ups
Rest precisely 5 minutes then complete a 1 mile run as quickly as possible.
Strength
Deadlift 5-3-1 reps
Find your new 1 rep max
WOD
21-15-9 reps of
Deadlift – (225/145)
Wallball shots (20/14)
Row (Calories)
Laura back in her Crossfit infancy…little did she know what she’d be getting herself into!
Make up Day
Make up any of the past 5 WOD’s you missed during the week. Or try the mystery WOD to be posted at the gym!
Strength
Shoulder Press 5-3-1 reps
Find your new 1 rep max
WOD
“Gunther”
3 rounds for time:
2 Rope climbs
30 wall ball shots (20/14)
30 sit ups
10-9-8-7-6-5-4-3-2-1 reps of:
Power Cleans (75% of your body weight)
Pull-ups
Strength
Bench Press 3-3-3 reps
WOD
As many rounds as possible in 15 minutes of:
15 Dumbbell thrusters (45/30)
Row 500 meters
Strength
Back Squat
3-3-3 reps
WOD
“Cooper”
50 Kettlebell Swings (53/35)
40 Box Jumps (24/20)
30 Knees to Elbows
20 Dumbbell Push Presses (40/25)
10 Deadlifts (185/135)
Today is a make up day. Make up any of the past 5 WODs.
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