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
Strength
Shoulder Press
5-5-5 reps
Work up to your 5 rep max
WOD
“Gargamel”
3 rounds for time:
Row 500 meters
21 GHD sit-ups
12 Chest to over head (95/65)
*Scale GHD situps as necessary. Use Shoulder Press, Push Press, or Jerk to get weight overhead!
Complete as many rounds in seven minutes as you can of
95 pound Squat clean, 10 reps
20 Sit-ups
The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.
After-party:
Tabata Hip Extensions
20 seconds of max reps followed by 10 seconds of rest. Do this for 8 intervals
Five rounds of
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as needed between rounds.
*This is NOT for time
21-15-9 reps for time of
95 pound Snatch
Chest to bar pull-ups
*WOD will be scaled for the Pack and Pups. Extra credit will be available upon request!
WOD: Run 5K
If you don’t “feel” like running or if it’s raining, try this one:
“Shouldarunthe5K”
50-40-30-20-10 reps of:
Burpees
Box Jumps (24/20)
Congrats again to Jeff for obtaining his Level 1 cert this weekend! Can you find him in this picture??
For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings
40 Pull-ups
30 Handstand Push-ups
*Yes, we did something very similar last week!
CF HQ Rest Day, make up any of the past 3 WOD’s or tackle the infamous “Fran”…
Fran
21-15-9 reps of:
Thruster (95/65)
Pull-ups
*WOD will be scaled accordingly for the Pack and Pups. There will be a 12 minute limit.
Newcomer Nadir squatting to a box to ensure proper squat depth
CrossFit HQ WOD:
Front squat 3-3-3-3-3 reps
CrossFit South Cobb WOD:
“Exodus”
3 rounds for time:
15 Deadlifts (225/185)
21 Box Jumps (24/20)
200m sprint
*Try either one or BOTH if you dare…
If you think grass-fed beef is just a gimmick…watch this!
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
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