Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar *Build to a

A. “Roundabout” For Total Time: 21 Shoulder to Overhead (135/95) 800 meter Run Rest 2:00 minutes 15 Shoulder to Overhead (155/105) 600 meter Run Rest

A. Deadlift 1-1-1-1-1 B. “Abs of Steel” For Time: Buy In: 50 Toes to Bar Then, *50 Front Rack Walking Lunges (115/75) Every time you

A. In teams of 2 or 3: Three Rounds of: 1,000 meter Row 40 Wallballs (20/14) 30 Box Jump Overs (24/20) 20 Power Snatch (95/65)

A.  Strict Pull Ups 5×8 Russian Twists 5×20 *Superset B.  Three Rounds for Time: 15 Kettlebell Sumo Deadlift High Pull  (70/53) 20 meter Bear Crawl

A.Bench Press 1-1-1-1-1 B.  Four Rounds for Time: 12 Unbroken Thrusters (95/65) 50 Double Unders [13:00 Minute Time Cap] C.  Barbell Club Meets at 6:30pm

A. Partner WOD [30 Minute Time Cap] Three Rounds 20 Toes to Bar 20 Burpees 20 Power Cleans (115/80) 120/85 Calorie Rows Two Rounds 20

A. Back Squat 5-5-5-5-5 B. As Many Rounds as Possible in Fifteen Minutes 10 Push Ups 15 Air Squats 20 Kettlebell Swings *100m DBL KB

A. Five Rounds for Time [18 Minute Time Cap] 20 Sit Ups 3 Rope Climbs B. Assault Bike Challenge 30 Calories for Time C. Barbell

A. Three Rounds for Time [30 Minute Cap] 200 meter Run 20 Wall Balls (20/14) 10 Handstand Push Ups 20 Alternating Dumbbell Snatch (50/35) 200

A.  Deadlift 2-2-2-2-2 B.  For Time [15 Minute Time Cap] 2 Rounds 6 Chest to Bar Pull Ups 12 Deadlifts (185/125) 18 Box Jumps (24/20)

A. Bench Press 2-2-2-2-2 B. 3-6-9-12-9-6-3 [10 Minute Time Cap] Hang Squat Clean (135/95) Burpee Over Bar C. Assault Bike Challenge 30 Calories for Time

A. In Teams of 2 or 3: 100-80-60-40-20 Calorie Row Walking Lunge Steps Run 400 meters as a team after each round B. Assault Bike

A. Deadlift 3-3-3-3-3 B. Five Rounds for Time: 8 Power Snatch (95/65) 18 Unbroken Wallball Shots (20/14) 3 Rope Climbs C. Assault Bike Challenge 30

A. Muscle Up Progressions Review (False Grip, Kip, Transition, Dip) B. As Many Rounds as Possible in Fifteen Minutes: 3 Muscle Ups (Ring or Bar)

4th of July (8:30am and 9:30am classes only) A. “7/4/1776” 7 Rounds for Time: 4 Squat Cleans (165/110) 17 Double Unders Cash Out: 76 Burpees

A.  Back Squat 6-6-6-6 B.  12-11-10-9-8-7-6-5-4-3-2-1 Row Cals Box Jumps (30/24) Toes to Bar C. Sign up for Dr. Kristin’s Sports Chiropractic care at the

A. Bench Press 5×3 B. For Time: Run 800 meters 21 Pull Ups 21 Kettlebell Swings (70/53) Run 400 meters 15 Pull Ups 15 Kettlebell

A. “Fight Club” Max reps in 60 seconds for each movement: Thrusters (95/65) Power cleans (95/65) Box Jump Overs Pull-Ups Assault Bike Rest 1 min

A. “Nhuy” 1000 meter Row Then 5 Rounds of: 8 Hand Stand Push Ups 30 Walking Lunge Steps with Plate Hugged (45/35) 800 meter Run

A. Reverse Tabata L-Holds :10 hold / :20 rest x 8 rounds * use boxes, rings, parralletes Rest 2 Minutes B. 1 Mile Run for

A.  Deadlift 4-4-4-4-4 (Week 4 of DL cycle) B.  “CrossFit 11.1” As Many Rounds as Possible in Ten Minutes of: 30 Double Unders 15 Power Snatch

A. Strict Press 1-1-1-1-1 (End of Press Cycle) B.  As Many Rounds as Possible in Fifteen Minutes of: 600 meter Run Buy In With remaining

A.  Bench Press 5×5 B.  “Tommy” Seven Rounds for Time: 7 Front Squats (155/105) 7 GHD or V-Ups 7 Strict Pull-Ups Time CAP: 21:00 C. 

A. As many rounds as possible in Fifteen Minutes of: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

A. 15-12-9-6 Calorie Row Thrusters (Empty Bar) Pull Ups Deficit Push Ups (45/25 plate) B. Barbell Club Meets at 6:30pm!

A. 15-12-9-6 Calorie Row Thrusters (Empty Bar) Pull Ups Deficit Push Ups (45/25 plate) B. Barbell Club Meets at 6:30pm!