Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Dumbbell Back Fly 3×10 Dumbbell Peck Fly 3×10 B.  Twelve Minute Ascending Ladder Hand Stand Push Up Box Jumps Sumo Deadlift High Pulls 1-1-1,

A.  Row 500 Meter x3 Rest Two Minutes Between Sets B.  For Time: Buy In: 1,000 Meter Row Then: 21-15-9-6-3 of: Med Ball Sit Up

A.  Deadlift (Overhand Grip) 1 Rep Max B.  Ten Rounds for Time of: 10 Burpees 1 Squat Clean 225/135

A.  Push Jerk 3-3-3-3-3 B.  Three Rounds for Time of: 400 Meter Run 15 Pull Ups 20 Push Press C.  Sign up for Dr. Kristin’s

A.  Front Squat 1-10-1-10 Perform 1 at 80%-90% Perform 10 at 50% B.  As Many Rounds as Possible in Seventeen Minutes of: 15 Deadlifts 15

Don’t forget to sign up for the Gymnastics Training Series with Chris!  Starts this Monday at 6:30pm. Spaces limited to 10 athletes! A.  Strict Press

A.  Back Squat 8-8-8 B.  Seven Rounds for Time: 7 Thrusters (115/75) 7 Bar Facing Burpees C.  Barbell Club meets at 6:30pm. Please RSVP via

A.  Hang Power Clean 1-1-1-1-1 B.  As Many Rounds as Possible in Fifteen Minutes of 25 Double Unders 10 Sumo Deadlift High Pulls with Barbell

A.  Shoulder and Hip Mobility Coach’s Choice B.  Every Minute on the Minute for Twelve Minutes of: 8 Russian Kettlebell Swings 4 Box Jumps Rest

Happy Memorial Day!  Below is the schedule for Monday: CrossFit Classes: 8:30am, 10:00am, 4:30pm Barbell Club: 4:30pm “Murph” For time: 1 mile Run 100 Pull-ups

A.  “Annie Walks the Plank” “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit Ups Rest Two Minutes Row 500 Meters Plank 50 Seconds Row 400 Meters

A.  Bench Press 1-1-1-1-1 (building sets) B.  Eight Rounds of: In 60 Seconds Complete 8 Sandbag Ground-Shoulder-Overhead Max Burpees Rest 60 Seconds after each round.

A.  “Helen” Three Rounds for Time: Run 400 Meters 21 Kettlebell Swings 12 Pull Ups B.  Single Arm Bent Over Row  3×10 Kettlebell Hammer Curls

A.  Hang Power Snatch 2-2-2-2-2 B.  Six Rounds for Time of: 200 Meter Run 5 Overhead Squats 10 Toes to Bar

A.  Back Squat 10-10-10 B.  Three Rounds for Time: One Minute Max Wall Ball One Minute Max Kettlebell Clean with Front Squat One Minute Max

A.  Strict Press 3-3-3-3-3 B.  As Many Rounds as Possible in Twelve Minutes of: 10 Push Ups 15 Sit Ups 20 Double Unders C.  Accessory

A.  Front Squat 1-1-1-1-1 B.  For Time Perform: 1-2-3-4-5-6-7-8-9-10 of Thruster 95/55 Calorie Row Pull Ups C.  Hip Extension 3×10-15 (add weight if possible)

A.  Snatch Grip Romanian Deadlift 5×4 B.  For Time: 80 Sit Ups 60 Double Unders 40 Meter Bear Crawl 20 Kettlebell Swings 10 Squat Cleans

A.  Max Effort Box Jump B.  As Many Reps as Possible in Seventeen Minutes of: Buy In: One Mile Run Power Snatch 135/95 *Score is

A.  Strict Press 5-5-5-5-5 B.  As Many Rounds as Possible in Twelve Minutes of: 10 Deadlift 10 Wallballs Rest Three Minutes C.  Push Up Ladder

A.  Hang Power Clean 2-2-2-2-2 B.  Three Rounds for Time: 15 Burpees 20 Goblet Squats 400 Meter Run C.  Please RSVP via MindBody for Barbell

A.  Snatch Grip Romanian Deadlift 6×6 B.  On a Running Clock: Run 800 Meters, then: Four Rounds for Time: 7 Handstand Push Ups 10 Deadlifts

A.  Bench Press 3-3-3-3-3-3 B.  As Many Rounds as Possible in Fifteen Minutes of: 1 Rope Climb 10 Overhead Walking Lunges (45/25) 15 Wall Ball

A.  Front Squat 3-3-3-3-3 B.  21-15-9-6-3 Squat Cleans (135/95) Ring Dips Calorie Row C.  Four Rounds of One Minute: Reverse Plank Holds Rest: 30 Seconds

A.  Hang Power Snatch 3-3-3-3-3 B.  CrossFit Open 14.1 As Many Rounds as Possible in Ten Minutes 30 Double Unders 15 Power Snatches(75/55) Rest Two

A.  Deadlift (double overhand) 1-1-1-1-1 B.  10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs (24/20) Kettlebell Swings (70/53) *Sprint 200 Meters after rounds 10, 5, 1 C.  Please