Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. Hang Power Snatch 2-2-2-2-2 B. For Time: 21-15-9-6-3 Calories Rowed Burpees Over Rower Single Arm DB Snatch Alternating (50/35)

A. Front Squat 4-4-4-4 B. Four Rounds: 400 meter Run 22 Unbroken Wallballs (20/14) (19:00 minute time cap) C. Sign up for Dr. Kristin’s Sports

A. As Many Rounds as Possible in Eight Minutes of: 8 Hand Release Push Ups 6 Power Cleans (155/105) Rest 4:00 Minutes As Many Rounds

A. Rope Climbs 3×4 10 Minutes to Complete Rest as needed between sets B. For Time: 400 meter Run 20 Chin Ups 40 Box Jumps

A. Bench Press Work to 1 Rep Max B. As Many Rounds as Possible in Eight Minutes: 30 Double Unders 15 Wall Balls (20/14) 30

A. 50-40-30-20-10 [15 Minute Time Cap] Kettlebell Swings (53/35) Sit Ups B. Run [19 Minute Time Cap] 5×400 meters Rest 90 seconds between efforts

A.  Ten Rounds: :30 seconds Toes to Bar :30 Seconds Rest :30 Seconds Ring Dips :30 Seconds Rest :30 Seconds Deadlifts (Body Weight) :30 Seconds

Today is LAST DAY to pre-order new T-shirts and Tank tops! Follow this LINK to do it! A.  Front Squat 6-6-6-6 B.  Three Rounds for

A. “Battle of Puebla” Four rounds for time of: 24/18 Calories rowed 15 Toes to Bar 9 Hang Power Snatch (95/65) B. Barbell Club: 3

A.  Bench Press 2-2-2-2-2 B.  For Time: 10-20-30-40-50-60 Double Unders 3-6-9-12-15-18 Burpees 12:00 Minute Time Cap

A.  Every Minute on the Minute for Sixteen Minutes       Odd Minutes: 4 Deadlifts (add weight each round as possible) Even Minutes: 24

Don’t forget to pre-order your T-shirts and Tanks. PREORDER HERE A.  “Cindy” As Many Rounds as Possible in Twenty Minutes of: 5 Pull Ups 10

A.  Row 1,000 meter for time Rest 5 Minutes then repeat Score is slower round of the two B.  Accessory Work (not for time) 400

A. Front Squat 8-8-8-8. Week 2 of cycle B. As Many Rounds as Possible in Fourteen Minutes of: 5 Power Cleans (155/105) 8 Box Jumps

Today is Bring a Friend Day!   Regular classes are held 9am, 10am, and 11am today. Summer Kids Camp preview and info session at 10am!

Today is Bring a Friend Day!   Regular classes are held 9am, 10am, and 11am today. Summer Kids Camp preview and info session at 10am!

A. As many rounds as possible in nine minutes of: 7 Deadlifts (185/125) 9 Pull Ups 200 meter Sprint Rest three Minutes As Many Rounds

A. Bench Press 3-3-3-3 B. Fight Gone Bad Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps 20” both Push Press (75/55) Row (Calories) Spend

A. Hang Power Snatch + Power Snatch (1+2) 6 Working Sets B. “Isabel” For Time: 30 Snatches (135/95) *can be power snatch or full snatch

A. Front Squat 10-10-10-10 Building sets. Aim for 70% of previous 1RM B. As Many Rounds as Possible in Eleven Minutes of: 6 Hang Squat

A. For Time: 1200 meter Run 9 Push Press (135/95) 800 meter Run 15 Push Press (135/95) 400 meter Run 21 Push Press (135/95) B.

A. Partner Nancy [35min Cap] 10 Rounds for time in teams of 2 or 3: 400m Run 15 Overhead Squats (95/65) You go, I go

A. 2 Rounds for time [10min cap] 18 Calorie Row 15 Thrusters (95/65) 12 Chest to Bar Pull Ups B. Accumulate 4min Planks (any type)

A. Double EMOM Every Minute on the Minute for Ten Minutes of: Odd: 20 Air Squats Even: 7 Handstand Push Ups (Scale to Pike HSPU

A. Benchmark Workout On a 30 Minute Running Clock 0-8:00 Find 3RM Front Squat from the rack 8:00-12:00 Rest 12:00-20:00 As Many Rounds as Possible

A. Weighted Pull Ups 5-5-5-5 B. As Many Rounds as Possible in Twelve Minutes of: 35 Double Unders 7 Burpees 5 Toes to Bar C.

A. Eight Rounds, each for time of: 20 Push Ups 200meter Sprint Rest Two Minutes Between Rounds Record Total Time to Complete; and slowest round.

A. Teams of 2 or 3 for both workouts: AMRAP in 15:00 20 Calories Rowed 20 Front Squats (95/65) 2 Rope Climbs   Rest 5

A. Hang Power Snatch + Hang Snatch (1+1) 6 Working Sets B. Five Rounds for Time: 15 Box Jumps (24/20) Run 300 Meters 10 GHD