Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. Alternating Tabata Hollow Rocks Superman Holds *16 Rounds Total B. “Fight Gone Bad” Three Rounds for Max Reps Wallballs Sumo Deadlift High Pulls Box

A. Every Minute on the Minute for Fifteen Minutes: Minute 1: 10 GHD Sit Ups Minute 2: 100 meter Sprint Minute 3: 8 Pull Ups

A. Banded Deadlift 5×3 B. Seven Rounds for Time: 10 Push Ups 10 Calorie Row 1 Rope Climb

A.  Back Squat 5×3 B.  Ten Rounds for time of: 30 Double Unders 5 Hang Squat Cleans (135/95) 6 Burpees Over the Bar C. Sign

A.  Push Press 6-6-6-6 B.  As Many Rounds as Possible in Seventeen Minutes of: 400 meter Run 5 Hand Stand Push Ups 15 V-ups C.

Friday CrossFit Hours: 9:15am and 10:30am classes only A. “Tuff Turkeys”. Teams of 2 or 3 complete the following workouts: 0:00 – 5:00 “Grace” Alternating

Gym is closed for the Holiday Happy Thanksgiving!

A. Max Height Box Jump B. For Time: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Overhead Squat 135/95 Toes to Bar Kettlebell

A.  Single Leg Deadlift 10-10-10-10-10 5 Per Leg B.  “Donnie” 21-15-9-9-15-21 Deadlift 225/185 Burpees C. Sign up for Dr. Kristin’s Sports Chiropractic care at the

A.  Seated Rear Shoulder Press 5-5-5-5-5 B.  For Time: 21 Thrusters 95/65 500m Row Rest 1 Minute 15 Thrusters 115/80 500m Row Rest 1 Minute

A.  Clean & Jerk 2-2-2-2 B.  Three Rounds for Time: 300 Meter Row 18 Single Arm Dumbbell or Kettlebell Strict Press 9/9 (50/35) 15 Front

A. For Time: 30 Ring Dips 30 Calorie Row 21 Hang Power Snatches(95/65) 21 Bar Facing Burpees 15 Overhead Squats (155/105) 15 Chest to Bar

A. Back Squat 4×5 B. Nasty Girls Three Rounds for time: 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (135/95)

A. Every Minute on the Minute for Eight Minutes: 6 Bench Press 6 Bent Over Barbell Rows B. As Many Rounds as Possible in 25

A.  Banded Deadlift 5-5-5-5-5 Banded Deadlift Demonstration HERE B. For Time: 35-25-15-2 Deadlifts (135/95) Wall Balls (20/14) Pull Ups C. Barbell Club meets at 6:30pm!

A. Hang Power Snatch + Hang Snatch (1+1) x 5 working sets B. Seven Rounds for Time: 5 Power Snatch (115/75) 10 Goblet Squat (53/35)

A. Close Grip Bench Press 5-3-1, 5-3-1 (70%-75%-80%, 75%-80%-85%) B. 10-9-8-7-6-5-4-3-2-1 reps of: American Kettlebell Swings (70/53) Walking Lunges with Plate Overhead (45/25) GHD Sit-Ups

A. 400 Meter Sprint, Rest 1 Minute 800 Meter Sprint, Rest 2 Minute 400 Meter Sprint *Score is total time. Use running clock Rest 5

A. Back Squat 6-6-6-6-6 B. “Cindy” As Many Rounds as Possible in 20:00 Minutes 5 Pull Ups 10 Push Ups 15 Air Squats C. Sign

A.  Hang Power Clean 2-2-2-2-2 B.  “2 Minute Defense” Five Rounds: 10 Hang Power Clean (135/95) 10 Burpees Over Bar 200 Meter Sprint!! *Rest two

A. Row 2,000 Meters for time B. Three Rounds for Time of: 9 Back Squats 255/165 9 Ring Dips 3 Squat Cleans 225/165 *can set

A. Deadlift 3-3-3-3-3 B. As Many Rounds as Possible in Eighteen Minutes: Ascending Ladder 1, 2, 3…. Strict Pull Ups Deadlift (225/155) Burpee Broad Jump

Nutrition Challenge Benchmark WOD A. Thruster 2 Rep Max (13 Minute Time Cap) B. As Many Rounds as Possible in Fifteen Minutes of: 10 Wallballs

A. Five Minute Flight Simulator Double Under Test. Attempt unbroken sets of: 5-10-15-20-25-20-15-10-5 B. Three Rounds for Time: 50 Double Unders 400 Meter Run 20

A. Ovehead Squat 1-1-1-1-1 B. 21-15-9-6-3 Push Press (135/85) GHD or Sit Ups Kettlebell Swings (70/53) C. Barbell Club meets at 6:30pm! Click HERE to