Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Hang Power Clean + Jerk (2+1) 6 Working Sets B.  Three Rounds for Time of: 30 Air Squats 5 Large Tire Flips 400 Meter

Looking for a grass-fed whey protein with no soy or artificial sweetener?  Check out 10 Performance Protein in the Pro Shop today! A.  Tabata Hollow

A.  Every Minute on the Minute for Fifteen Minutes of: Minute 1: 1 Rope Climb (Legless if Possible) Minute 2: 7 Deadlifts (225/135) Minute 3:

A.  Every Minute on the Minute for Fifteen Minutes of: Minute 1: 1 Rope Climb (Legless if Possible) Minute 2: 7 Deadlifts (225/135) Minute 3:

A.  Front Squat 4-4-4-4 B.  Seven Rounds for Time of: 7 Wallball Shots 7 Burpee Box Jump Over 7 Power Snatch C. Sign up for Dr.

A.  Strict Press + Push Press (2+1)x 5 Working Sets B.  50-40-30-20-10 Walking Lunges Sit Ups * Perform 10 Push-ups after each round C.  Please

A.  Coaches mobility and WOD prep B.  CrossFit Open 17.5 10 rounds for time of: 9 Thrusters 35 Double-Unders Men use 95 lb. Women use

A.  Turkish Get Up 30 Reps (15 Right + 15 Left) B.  Four Rounds for Time: 400 Meter Run 20 Meter Bear Crawl 20 Meters

A.  Sumo Deadlift 5×5 B.  Four Rounds for Time: 1 Minute Max Calorie Row 1 Minute Max Jumping Lunges 1 Minute Max Sandbag Shoulder to

A.  Every Minute on The Minute for Ten Minutes: 3 Thruster B.  As Many Rounds as Possible in Twelve Minutes: 10 Kettlebell Offset FS (Five

A.  Strict Weighted Pull Ups 3-3-3-3-3 B.  Three Rounds for Time: 400 Meter Run 15 Toes to Bar 20 Push Ups C.  Please RSVP via

Join us for Friday Night Lights brought to you by lululemon Perimeter.  Festivities begin at 7pm! A. WOD prep and mobility, coaches choice. B. CrossFit

A.  2 Kilometer Row B.  400 Meter Farmers Carry *Penalty Every Drop Jog 400 Meters Back to Kettlebells C.  Barbell Club meets at 6:30pm. Please

A.  Deadlift 3-3-3-3-3 (Touch and Go) B.  With a Running Clock Every Minute on The Minute: Odd Minute: 7 Burpees Even Minute: 1 Clean and

Today we honor a friend of CrossFit South Cobb, Richard Bowen who passed away Monday. Richard was an excellent CrossFit coach for several boxes in

A. Front Squat 6-6-6-6-6 B. As Many Rounds as Possible in Fourteen Minutes of: 10 Deadlifts 200 Meter Run 1 Rope Climb C. Please RSVP

A.  On a Continuous Clock, Complete: 75 Push Ups (chest to floor) Rest Two Minutes Run 1200 Meters Rest Two Minutes 100 Butterfly Sit Ups

A.  Back Squat 6-6-6-6 B.  “Karen’s Evil Sister” 75 Wall Balls 75 Double Unders 75 Wall Balls 75 Double Unders

A.  Deadlift 5-5-5-5 B.  In Teams of 2 or 3: As Many Rounds as Possible in Twenty Minutes of: 20 Hang Power Cleans 20 Burpees

A.  Every Minute on The minute for Twelve Minutes: Odd Minute: 5 Hang Power Cleans (add weight) Even Minute: 10 Box Jumps B.  For Time

See you at 7pm sharp for Friday Night Lights! This week we welcome 10 Performance Supplements and Nutrition. A.  Coaches mobility and movement prep B

A.  Alternating Tabata Ring Top Support Hold Hanging Knee Raise Hold B.  In Teams of 2 Perform As Many Rounds as Possible in Twenty Minutes

A.  Single Arm Farmers Carry 5×20 Meters Forward + 20 Meters Backwards B.   Four Rounds for Time of: 400 Meter Run 10 Pull Ups

A.  Kneeling Single Arm Press 3×10 Each Arm B.  Three Minutes of Each Movement Max Burpees Max Box Jumps Max Russian Kettlebell Swings Rest One