Workout, Happening, and Updates at CROSSFIT SOUTH COBB
The Blog
Saturday 08.19.2017
A. Row 1000 meters, then 3 rounds of: Strict Pull-ups x 5 Atomic Situps (15/10) x 10 Box Step ups w/ sandbag on shldr
Friday 08.18.2017
A. Every Minute on the Minute for Ten Minutes of: Odd: 30-40 Seconds Handstand Hold Even: 20-30 Seconds Hollow Hold/Rock B. As May Reps as
Thursday 08.17.2017
A. Deadlift 5×6 B. Four Rounds for Time of: 400 Meter Run 15 Power Snatch (75/55) 10 Burpees Over Bar C. Barbell Club meets at
Wednesday 08.16.2017
A. Turkish Get Ups 30 Reps (15 Each Side) B. In Teams of Two, 20:00 AMRAP Partner 1: Max Calorie Row Partner 2: 200 Meters
Tuesday 08.15.2017
A. Back Squat 10-10-10 B. As Many Rounds as Possible in Ten Minutes of: 20 Goblet Lunges (in place) 50 Double Unders C. Sign up
Monday 08.14.2017
A. Hang Power Clean 1-1-1-1-1 B. Three Rounds for Time: 400 Meter Run 15 Pull Ups 20 Push Ups C. Barbell Club meets at 6:30pm!
Saturday 08.12.2017
Field Day 2017 is here!! The team events will run from 9am to 12pm. CrossFit and Barbell classes are cancelled for the day. Stop by
Friday 08.11.2017
A. 1 Mile Run for Time (Wear a vest if you have it) B. For Time: 100 Double Unders 80 Walking Lunges 60 Sit Ups
Thursday 08.10.2017
A. Front Squat 1-1-1-1-1 B. For Time: 10-9-8-7-6-5-4-3-2-1 Push Press 135/95 Sumo Deadlift High Pull Kettlebell 70/53 Toes to Bar *after rounds of 10, 7,
Wednesday 08.09.2017
A. Strict Press 3×8 B. Three Rounds for Time: 50 Double Unders 15 Pull Ups 10 Burpee Broad Jumps
Tuesday 08.08.2017
A. Deadlift (mix grip) 8-8-8-8 B. As Many Rounds as Possible in 15 Minutes: 12 Deadlifts (155/105) 12 Push Ups 12 Kettlebell Swings (53/35) C.
Monday 08.07.2017
Field Day is this Saturday August 12th! Teams of 6 in a fun team competition that anyone can do! Fun vendors like lululemon, Cryo Club,
Saturday 08.05.2017
A. Row 5000 meters or Run 5000 meters. B. Accessory work 3 rounds not for time: 5 Large Tire Flips, 200 meter sandbag run C.
Friday 08.04.2017
A. Bent over barbell rows 5 x 5 B. Seven Rounds for Time: 7 Pull Ups 7 Hang Squat Cleans (115/75) 7 Burpees 7 V-Ups
Thursday 08.03.2017
A. 400 Meter Sprints Four Rounds. Rest Two Minutes between Rounds. Your score is total time Rest 10 Minutes B. Close Grip Bench Press 5×3
Wednesday 08.02.2017
A. Every Minute on the Minute for Twenty One Minutes Minute 1: 8 Ring Dips Minute 2: 10 Russian Kettlebell Swings Minute 3: 7 Calories
Tuesday 08.01.2017
A. Front Squat 2-2-2-2-2 B. 10-9-8-7-6-5-4-3-2-1 Wallball (20/14) Toes to Bar 400 Meter Run after rounds 10, 5, 1 C. Sign up for Dr. Kristin’s
Monday 07.31.2017
Check your emails Monday afternoon for full details on CrossFit South Cobb Field Day which will be Saturday, August 12th! A. Hang Power Clean 2-2-2-2-2
Saturday 07.29.2017 (Park WOD at 9:00am)
Join Coach Nykie for an outdoor park workout Saturday 7/29/17 at 9:00am!! We will meet at Whitfield Park located at 1517 Whitfield Street Smyrna, GA.
Friday 07.28.2017
A. As Many Rounds as Possible in Twenty Minutes: 5 Push-ups 10 Sit-ups 15 Air Squats B. Accessory Work: Bicep Curls 3×10 Plank Hold 3×60
Thursday 07.27.2017
A. Deadlift 5-5-5-5-5 B. For Time: 50-40-30-20-10 Lunges Double Unders C. Barbell Club meets at 6:30pm. Please RSVP via MindBody for Barbell Club!
Wednesday 07.26.2017
A. Strict Press 5×1 B. As Many Rounds as Possible in Fifteen Minutes of: 10 Thrusters (95/65) 15 Box Jumps 20 Sit Ups
Tuesday 07.25.2017
A. Hang Power Clean 3-3-3-3-3 B. “Helen” Three Rounds for Time: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull Ups C. Sign up for
Monday 07.24.2017
A. Front Squat 3-3-3-3-3 B. 10-9-8-7-6-5-4-3-2-1 Goblet Squats (53/35) Hang Power Snatch (75/55) Burpees over bar C. Please RSVP via MindBody for Barbell Club! Click
Saturday 07.22.17
* Ladies only workout today at 11:00am!! Bring a friend! * A. Teams of 2 or 3: 24:00 AMRAP 24 Box jumps (24/20) 24 Wallballs
Friday 07.21.2017
A. Strict Press 5×3 B. For Time: Buy In: 800 Meter Run Three Rounds of: 10 Ring Dips 20 Walking Lunges with Plate 45/25 Cash
Thursday 07.20.2017
A. Front Squat 5-5-5-5-5 B. For Time: 21-15-9 Romanian Deadlift with Kettlebell Pull Ups GHD C. Barbell Club meets at 6:30pm. Please RSVP via MindBody
Wednesday 07.19.2017
A. Single Arm Farmers Carry 5 Rounds Each Arm 20 Meters Forward + 20 Meter Backwards B. As Many Rounds as in Twenty Minutes: 500
Tuesday 07.18.2017
A. Power Snatch 2-2-2-2-2 B. Three Rounds for Time of: 400 Meter Med Ball Run 20 Kettlebell Swings 20 Deadlifts 155/105 C. Sign up for
Monday 07.17.2017
A. Dr. Kristin from Revolution Chiropractic will be leading the class warmup and taking us through a number of fun and relevant abdominal and core