Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  “Fran” 21-15-9 Thrusters (95/65) Pull Ups B.  Three Rounds Not for Time: Kneeling Single Arm Shoulder Press 10 Reps Each Arm 10 Supine Ring

A.  Every Minute on the Minute for Twelve Minutes of: Odd Minute:  5 Handstand Push Up Even Minute:  15 Hollow Rocks *Scaled: 20-40 Seconds Handstand

A.  Hang Power Clean 3-3-3-3 B.  In Teams of Two or Three: As Many Rounds as Possible in Twenty Minutes of: 20 Sandbag Burpee Squat

A.  Front Squat 5-5-5-5-5 B.  Three Rounds for Time of: 400 Meter Run 20 Goblet Squats 12 Pull Ups C.  Accessory Work: Supinated Barbell Curl

A.  Push Press 1-1-1-1-1 B.  For Reps: Tabata Single Arm Russian Kettlebell Swing (Alternate Arms Each Round) Rest 1 Minute Tabata Push Ups Rest One

A.  Dumbbell Bench Press 4×8 B.  For Time: 21-15-9 Wall Balls Hang Power Clean 155/105 GHD  

A.  Deadlift 3-3-3-3-3 (Double Overhand Grip) B.  Four Rounds for Time: 40 Double Unders 4 Deadlift (Heavy) 200 Meter Sand Bag Run Cash Out: 50

A.  Heavy Squat Clean Ladder Heavy      Light 155/85     95/55 185/105    115/65 205/125    135/85 225/145    185/95 255/165    205/105

A.  Push Press 3-3-3-3-3 B.  As Many Rounds as Possible in Eight Minutes of: 10 Pull Ups 20 Calories Row As Many Rounds as Possible

A.  Front Rack Box Step Ups 4×10 5 Each Leg B.  “Nancy” 5 Rounds for Time: 400 Meter Run 15 Overhead Squats C.  Please RSVP

A.  Bench Press 5-5-5-5 B.  Four Rounds for Time of: 30 Double Unders 15 Burpees 5 Squat Cleans (Heavy) 1 Rope Climb

A.  Reverse Planks 5 intervals of One Minute       Rest One Minute Between Sets B.  Sprint 400 Meters, Four Rounds      

A.  Back Squat 1-1-1-1-1-1 B.  For Time: 6-9-15-21 of Box Jumps (High) Hang Power Snatch Wallballs C.  Sign up for Dr. Kristin’s Sports Chiropractic care

A.  Hang Power Clean 5×3 B.  In Teams of 2 or 3: As Many Rounds as Possible in Sixteen Minutes: Run 200 Meters 12 Push

  A.  EMOM 10:00 Odd: 30-50 sec handstand hold Even: 10-20 sec hanging bar tuck hold (knee raise) B. Every 2 min for 20:00 4

A.  Walking Lunges with Bar on Back 5×12 Steps B.  Four Rounds for Time: One Minute Max Sit Ups One Minute Max Box Step Ups

A.  Shoulder Press 5×5 B.  “Cindy” As Many Rounds as Possible in Twenty Minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats C.

A.  Deadlift 5×3 B.  Three Rounds for Time of: 400 Meter Run 10 Hang Power Cleans 5 Burpees Over Bar C.  Please RSVP via MindBody

A. Fromt Rack Step Ups 10-10-10 (5 Each Leg) B.  Four Rounds for Time of: 500 Meter Row 30 Sit Ups

A.  Kettlebell/Dumbbell Strict Press 1 Arm 3-3-3-3-3 B.  For Time: 100 Double Unders 80 Air Squats 60 Push Ups 400 Meter Run 30 Calorie Row

A.  Full Snatch 2-2-2-2-2 B.  Fran 21-15-9 Thrusters Pull Ups

A.  Deadlift 5×5 B.  For Time Perform: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift 205/155 Burpees Every 3 Minutes Run 200

A.  Back Squat 2 Rep Max B.  For Time: 40 Walking Lunges with Plate Overhead 45/25 Run 400 Meters 20 Box Jumps Run 800 Meters