Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Close Grip Bench Press 5×5 B.  As Many Rounds as Possible in Eight Minutes: 8 Deadlifts (185/125) 1 Muscle Ups Rest Four Minutes As

A.  Hang Snatch Pull + Hang Squat Snatch (2+1) 6 Working Sets Beginners Use Hang Power Snatch B.  Seven Rounds for Time: 10 Single Arm

A.  Back Squat 1-1-1-1-1-1 B.  For Time: Buy In: Row 1000 Meters 21-15-9: Wall Balls Burpee Box Jump Over Buy Out: Run 800 Meters

A.  Every Minute on the Minute for Fourteen Minutes of: Odd: Plank Hold :45 Seconds Even: 6 Power Clean *add weight if necessary B.  “Fidget

A.  Strict Press 5×5 B.  For Time: Run 1200 Meters 9 Push Press (135/95) Run 800 Meters 15 Push Press (135/95) Run 400 Meters 21

A.  Bent Over Row 6×3 B.  Good Morning   4-4-4-4-4 C.  For Time: 100 Burpees

A.  Back Squat 2-2-2-2-2 B.  Five Rounds for Time of: 10 Goblet Squats 25 Sit Ups 400 Meter Run C.  Barbell Club meets at 6:30pm.

A.  Power Snatch 3-3-3-3-3 B.  Eight Rounds for Reps of: 30 Seconds Max Calories Rowed Rest 30 Seconds 30 Seconds Max Ring Rows 30 Seconds

A.  For Time: Buy In: 50 Wall Ball Four Rounds for Time of: 13 Power Cleans (135/95) 13 Toes to Bar 13 Front Squats (135/95)

A.  Floor Press Four Sets of: 3 Wide Grip 3 Regular Grip 3 Close Grip 3, 3, 3= 1 Set B.  For Time: 1-2-3-4-5-6-7-8-9-10 of

A.  Bent Over Row 6×4 B.  For Time: 1000 Meter Row 21 Toes to Bar 750 Meter Row 15 Toes to Bar 500 Meter Row

A.  Sumo Deadlift 3-3-3-3-3 B.  As Many Rounds as Possible in Fifteen Minutes of: 10 Box Step Ups (Kettlebell in Each Hand) 53/35 10 Deadlift

A.  Weighted Good Mornings 6-6-6-6-6 B.  “Angie” in teams of two 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats One Partner Works

A.  Power Clean 1 Rep Max B.  Three Rounds Of: 4 Minutes of 10 Thrusters (95/65) 400 Meter Run Max Thrusters with Remaining Time Rest

A.  Push Jerk 1-1-1-1-1 B.  “Fight Gone Bad” On a Running Clock Perform Three Rounds of: Max WallBalls (20/14) Max Sumo Deadlift High Pulls (75/55)

A.  Bench Press 8-8-8-8 B.  As Many Rounds as Possible in Seventeen Minutes: 16 Sit Ups 8 Deadlifts 6 Bar Facing Burpees 2 Muscle Ups

A.  Back Squat 4-4-4-4-4 B.  “Bubble Guppies” 10-9-8-7-6-5-4-3-2-1 Front Squats (155/105) Box Jumps (30/24) Russian Kettlebell Swings (70/53)

A.  Bent Over Row 5×5 B.  “Cardio Kate” Two Rounds for Time of: 400 Meter Run 40 Double Unders 500 Meter Row 50 Double Unders

A.  Weighted Pull Ups 3-3-3-3-3 B.  Bench Press 10-10-10 C.  As Many Rounds as Possible in 12 Minutes of: 5 Deadlift 10 Toes to Bar

A.  Hang Power Snatch 1-1-1-1-1 B.  Five Rounds for Time: 15 Goblet Squats 15 Burpees C.  Barbell Club meets at 6:30pm. Please RSVP via MindBody

A.  Push Jerk 2-2-2-2-2 B.  Three Rounds for Time of: Run 400 Meters 10 Hand Stand Push Ups 40 Sit Ups  

A.  Back Squat 6-6-6-6 B.  In Teams of Two: One Partner Works While the Other Rests As Many rounds as Possible in Twenty Minutes of:

A.  Supine Ring Row 4x 10-15 Reps B.  As Many Rounds as Possible in Six Minutes of: 5 Chest to Bar Pull Ups 10 Tussian