Workout, Happening, and Updates at CROSSFIT SOUTH COBB

WOD: Deadlift 3-3-3-3-3 reps   After-party: As many rounds in 20 minutes of: 250m run 12 Kettlebell swings (1.5 pood) 10 Pull-ups

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two.

“J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Pack: 21-15-9 HSPU (If you cannot do HSPU choose the hardest progression you are able to

Chris burnin through his muscle-ups!   Three rounds for time of: Walking lunge, 50 meters Standing broad-jump, 100 meters Run 200 meters   Big Dawgs

Chad and Jeff on the last leg of the 5K row!   Strength session: Push Jerk 1-1-1-1-1-1-1 reps   After party: 5 Rounds For Time

Joey humbled after his first ever bout with burpees!   “Fran” 21-15-9 reps of Thruster (95/65) Pull-ups Big Dawgs: As prescribed Pack: Scale thruster weight

Miles rockin’ the long johns!   Five rounds for time of: 50 Wall-ball shots with 20-pound ball to ten-foot target 25 Pull-ups Big Dawgs: As

Five rounds for time of: Run 400 meters 25 GHD Sit-ups 25 Hip Extensions   We will be open today from 4pm to 8pm. If

No classes this afternoon!! Check back later for Friday’s schedule

Jared AKA boogeyman!   Three rounds for time of: 12 Muscle-ups 75 Squats   Big Dawgs: as prescribed Pack: 24 jumping muscle-ups and 75 squats

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.   Big Dawgs:

Mack shows us his 1-armed deadlift technique!   “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15

Jeff staring at the clock praying his rounds of tabata GHD’s are over soon!   “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100

Skill session: Snatch 1-1-1-1-1-1-1 reps Then… Row 5000 meters   Since only Chris and I rowed the 5K on Wednesday, the rest of you can

Watch out! Aysha is getting stronger and fitter each week!   Row 5000 meters for time Big Dawgs: Row 5000m Pack: Row 2500m, then Sumo

Bench Press skill session: 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments.   Today’s Paleo/Primal recipe: Almond Meal & Parmesan

Deadlift 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments.

Front squat skill session: 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments.   Post-WOD metcon will be available to those

“The Twelve Days of CrossFit” For time… 1

“Diane” 21-15-9 reps of: Deadlift (225) Handstand Push-ups   “Primal Pizza” –via www.rubenrojas.com So how do you make this delicious pizza? What you will need:

Three rounds for time of: 15 foot rope climb, 5 ascents 21 Ring dips 50 Squats Big Dawgs: as prescribed Pack: use towel pull-ups instead

Five rounds for time of: 135 pound Thruster, 15 reps Run 400 meters or Row 500 meters         *Holiday hours are now

As many rounds as possible in 20 minutes: 5 mountain climbers 10 dumbbell thrusters (45#) 15 squats Next time I see everyone, I’ll be a

Squat clean 1-1-1-1-1-1-1 reps Post-WOD challenge: “Home Work” 50 Burpees Run 1 mile or Row 2000m 50 Burpees

For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9

Back Squat 3-3-3-3-3 reps Post-WOD metcon will be posted on the whiteboard! TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL – Courtesy of CrossFit One World

Complete as many rounds as you can in twenty minutes of: Row 500 meters 25 Turkish Get-ups with a 60-pound dumbbell Turkish Get-Up Demo Big

“Paleo in a Nutshell”: this video is a great one to show your friends when they ask you about the Paleo eating method. “CrossFit Total”