Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. Row 500 meter Time Trial Three Rounds with 2:00 minute rest between efforts *Rest 5 Minutes before starting part B. B. For Time: 21-15-9-6-3

A. Weighted Pull Ups 4-4-4-4-4 B. For Time: 50-40-30-20-10 Box Jumps Sit Ups *After Rounds of 50, 30, and 10 perform two rope climbs C.

A. Barbell Reverse Lunges 20-20-20 (10 each leg) Add weight each set B. As many rounds as possible in Five Minutes: 8 Burpees 8 Kettlebell

A. Barbell Reverse Lunges 20-20-20 (10 each leg) Add weight each set B. As many rounds as possible in Five Minutes: 8 Burpees 8 Kettlebell

A. Push Press 8-8-8-8 B. For Time: 42 Calorie Row 21 Wall Balls 30 Calorie Row 15 Wall Balls 18 Calorie Row 9 Wall Balls

A. Hang Power Snatch 3-3-3-3 B. 5 Rounds for Time: 15 Power Snatch (75/55) 30 Double Unders 15 V Ups 30 Double Unders

A. Hang Power Snatch 3-3-3-3 B. 5 Rounds for Time: 15 Power Snatch (75/55) 30 Double Unders 15 V Ups 30 Double Unders

Tuesday 12/26 Class Schedule: 11:00AM and 12:15PM A.  Front Squat 20 Rep Max.  Aim for at least 50% of previous front squat max B.  As

A.  Hang Power Clean 1-1-1-1-1 Work up to heavy but controllable singles B.  Five rounds for time: 22 Unbroken Wallball Shots (20/14) 200 meter Sprint

A.  Muscle Ups and Hand Stand Push Up Progressions B.  “Nate” As Many Rounds as Possible in Twenty Minutes of: 2 Muscle Ups 4 Hand

A. 1-2-3-4-5-6-7-8-9-10-11 Toes to Bar Calories Rowed *Perform 60 Double Unders after rounds of 1, 6, and 11 B. Accessory Work: 3:00 minutes total plank

A. 1-2-3-4-5-6-7-8-9-10-11 Toes to Bar Calories Rowed *Perform 60 Double Unders after rounds of 1, 6, and 11 B. Accessory Work: 3:00 minutes total plank

A.  Every Minute on the Minute for Fourteen Minutes of: Odd Minutes: 2 Squat Cleans Even Minutes: 5 Pull-Ups *scale weight and pull-ups as needed

A.  Push Press 4-4-4-4 B.  CrossFit Open 11.2 As Many Rounds as Possible in Fifteen Minutes of: 9 Deadlifts (155/100) 12 Games Style Push Ups

A. Turkish Get Ups 30 Reps (15 per side) Be creative with load B. In Teams of Two: As Many Rounds as Possible in 20

A. Bench Press 4×4 Aim for 85% of 1 RM B. As Many Rounds as Possible in Seventeen Minutes of: 7 Toes to Bar 7

A. Bulgarian Split Squat 4×10 Each Leg *Use Dumbbells or Kettlebells Superset With Rope Climbs 4×2 *Scale rope climb as needed (e.g. legless, or L-climbs)

A.  Back Squat 1 Rep Max Take Up to 20 Minutes B.  As Many Rounds as Possible in 10 Minutes of: 3 Strict Pull Ups

A.  Back Squat 1 Rep Max Take Up to 20 Minutes B.  As Many Rounds as Possible in 10 Minutes of: 3 Strict Pull Ups

A.  Banded Deadlifts 5×2 Heavy and controlled Touch-Go Doubles B.  10 Rounds for Time: 5 Ring Dips 6 Power Cleans (135/95) 15 Air Squats C.

Due to hazardous road conditions we will not be open today. Below is today’s WOD: ”Snow Angel” 5 rounds for time: 30 Squat jumps 20

A. Back Squat 2-2-2-2 B. TABATA Strict Pull Ups Push Ups Plank Air Squat *Perform 8 Rounds (20sec work, 10sec rest) for each movement before

A.  For Time: 18-15-12-9 Push Press (115/85) Toes to Bar B.  Five Way Shoulder Stretch: Demo HERE C. Sign up for Dr. Kristin’s Sports Chiropractic

A.  As Many Reps as Possible in 5 Minutes: 50 Wall Ball Buy In 12 Deadlift (185/135) 12 Bar Facing Burpees Rest 4 Minutes As