Workout, Happening, and Updates at CROSSFIT SOUTH COBB

“Cindy” As many rounds as possible in 20 minutes: 5 pull-ups 10 push-ups 15 air squats

“For God’s Sake!!” 10-9-8-7-6-5-4-3-2-1 reps of Power Clean 135/95# Burpees Pull-ups Big Dawgs: execute as Rx’d Pack: scale power clean weight Pups: use med ball

As many rounds as possible in 20 minutes: 25 wall ball shots (20/14) 250m run **There will be no morning classes tomorrow (12/10). Sorry for

For time: Run 800 meters 30 Hip/Back Extensions 30 GHD Sit-ups 30 Hip Extensions 30 Knees to Elbows 30 Back Extensions 30 AbMat Sit-ups Big

Split Jerk 1-1-1-1-1-1-1 reps Post WOD Challenge: Tabata medicine ball clean and jerks (20/14), 8 intervals

Row 1000 meters Then three rounds, 21, 15, and 9 reps of: GHD Situps Back Extensions Big Dawgs: As Rx’d Pack: Perform GHD situps halfway

“Lumberjack 20″ 20 Deadlifts (275/185) Run 400m 20 KB swings (70/53) Run 400m 20 Overhead Squats (115/80) Run 400m 20 Burpees Run 400m 20 Pullups

Complete three rounds for time of: Run 800m 155 pound Power cleans, 21 reps *These are to be picked up off the ground after each

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of: Thrusters right arm Thrusters left arm “One-hand” pull-up right arm

Front squat 3-3-3-3-3 reps then… AMRAP in 12 minutes: 5 Thrusters (35% of 3-rep front squat max) 10 Burpees Big Dawgs: Perform as Rx’d Pack:

“Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left

“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm

Complete as many rounds as possible in 20 minutes of: 15 Double-unders 15 GHD Sit-ups 15 Back extensions Post rounds completed to comments Big Dawgs:

400 meter walking lunge Post WOD challenge: Tabata pushups, 8 rounds

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post WOD challenge: “Pullup ladder” Do 1 pull up the first minute. 2

“Not that brutal” 21-15-9 reps of: Box Jumps KB Swings (53, 35) Push ups GHD Sit ups Big Dawgs: as prescribed Pack: scale KB weight

Complete as many rounds as possible in twenty minutes of: 25 Burpees Body weight back squat, 15 reps Big Dawgs: Perform this WOD as Rx’d

What would a Grand Opening be without traffic-crippling roadwork? That’s exactly what’s been cooked up for us. It looks like the intersection of Atlanta Rd

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50

Courtesy of CrossFit California City: So, let

INTRODUCTION TO THE PALEOLITHIC DIET by Dr. Ben Balzer, family physician The essentials of the Paleolithic Diet are: Eat none of the following:

Our first client Jared (AKA box jump master) and my Fiance Deanna helped me break in the box with a good ole fashioned FGB workout.

Yesterday I completed the CrossFit Nutrition Certification and man, was it intense! There was a ton of useful information that I think all of us

Yesterday we got our newest toy…the pullup bars! They will be painted today but I couldn’t resist knocking out a few reps beforehand. The box

8 more days!! The pull up and dip stations are being installed this weekend. Can’t wait to hop on them!

Today was unpacking day…I’ve never seen so much cardboard in my life! We had a good friend help us hang the rings and climbing rope

What a day! After making 3 different stops all on opposite sides of town in a 26 foot monster truck, we got most of our

What do ya know…more rain!! Don’t worry folks, if the forecast calls for rain on Saturday the 21st we will have plenty for you to

Happy Monday everyone! We are less than 2 weeks away from opening. The pullup bars and majority of our equipment will be installed at the

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