Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. Every Minute on the Minute for 10 minutes: Odd: 12 Russian Kettlebell Swings (70/53) Even: 7 Handstand Push-Ups (Scale to pike handstand push-ups, or

A. Front Squat 5-3-1-5-3-1 B. For Time: 9-6-3 reps of: Front Squat (185/125) *from the floor, pick a weight that can be unbroken Bar Muscle

A. Back Squat 4×2 Same weight for all sets B. For Time: 50 Abmat Sit Ups 25 Deadlifts (225/155) 50 Abmat Sit Ups 25 Deadlifts

A. Power Clean 3-3-3-3-3 B. For time: 5-10-15 Power Clean (135/95) Push Jerk (135/95) Wall Ball (3x Reps) (20/14) C. Sign up for Dr. Kristin’s

A.  Three Rounds for Time: 800 Meter Run 30 Kettlebell Swings (53/35) 20 Toes to Bar (Scale to 600 meter if unble to complete 800

A. As Many Rounds as Possible in Fifteen Minutes of: 400 Meter Run 5 Large Tire Flip + Jump Throughs Rest Three Minutes B. As

A. Bench Press 4×6 Bent Over Barbell Rows 4×6 *Superset these two B. Four Rounds for Time of: 300 Meter Row 10 Kettlebell Swings (70/53)

A. Max Height Standing Box Jump (no running start) B. “Death By 10 Meters” Minute 1: 10 Meters Minute 2: 20 Meters Minute 3: 30

A.  Power Clean + Split Jerk (2+1) 6 Working Sets B.  “Grace” For Time: 30 Clean and Jerks (135/95) C.  Barbell Bicep Curls 3×12 D.

A. 5 x 3 Front Squats with :03 Second Pause at bottom of each rep. B. As Many Rounds as Possible in Seventeen Minutes of:

A. Deadlift 3-3-3-3-3 B. Three Rounds (Fight Gone Bad Style) Kettlebell Swings 53/35 Goblet Squats Double Unders Box Jumps Hand Stand Push Ups :60 Seconds

A. Hang Power Clean 3-3-3-3-3 B. Partner Relay in Teams of 2 As Many Rounds as Possible in Twenty Minutes of: 400 Meter Run 1

A. Max Weighted Pull Ups 1-1-1-1-1 B. “Fran” 21-15-9 Thrusters 95/65 Pull Ups C. Plank Three Minutes Total

A.  Strict Press 10-10-10-10 (building) B.  “Annie” 50-40-30-20-10 Sit Ups Double Unders *Rx+ MedBall Sit Ups C.  Extra Credit: 21-15-9 Calorie Row Calorie Bike D.

A. Sprint Row 3×500.  Slowest time of your 3 rounds is your score B.  Seven Rounds for Time: 7 Ring Push Ups 7 Wall Balls

A.  Deadlift 4-4-4-4 B.  For Time: 21-15-9 Calorie Row Bench Press Russian Twist  (21 each side, etc) *Use dumbbell, medball, or plate *Slower is better

A.  “Kelly” Five Rounds for Time of: 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) B.  Barbell Club meets at 6:30pm  

A.  As Many Rounds as Possible in Four Minutes of: 10/7 Calories Rowed 8 Push Ups *Rest Three Minutes As Many Rounds as Possible in

A.  Power Clean 4-3-2-1 B.  Three Rounds for Time of: 15 Power Cleans (135/95 Optional Rx) 15 Push Press *Goal is Unbroken Push Press Weight

A.  Back Squat 8-8-8 (building) B.  Every Minute on the Minute for Twenty Minutes: Odd: 10 Burpee Box Jumps (24/20) Even: Max Reps Kettlebell Goblet

A.  Sprint 400 meters x 2 Rest 1 Minute between efforts. Score is Total Time B.  For Time: 10 GHD Sit Ups 20 Goblet Squats

Nutrition Challenge Benchmark WOD A.  Thruster 2 Rep Max (13 Minute Time Cap) B.  As Many Rounds as Possible in 15 Minutes of: 10 Wallballs

A.  As Many Rounds as Possible in Twelve Minutes of: 5 Pull Ups 10 Russian Kettlebell Swings (70/53) 20 Meter Bear Crawl *Rest 3 Minutes

A.  Push Press 5-5-5-5-5 B.  “Power Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips *10 Minute Time Cap C.  Bulgarian Split Squats 4×8 (Each Leg) Use