Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Back Squat 8-8-8-8 B.  As Many Rounds as Possible in Twelve Minutes of: 5 Toes to Bar 10 Overheard Squats 20 Double Unders C.

A. Teams of 2 or 3 25:00 AMRAP 400 Meter Run 10 Alternating Tire Flips 200 Meter Farmer Carry   B. Barbell Club meets 9-11am

Join us Friday at 7:00pm to cheer on your fellow CFSC participants who are doing the 2017 CrossFit Open!  The event will be brought to

A.  Alternating Tabata Hollow Holds Superman Holds B.  21-15-9-9-15-21 Calories Row 200 Meter Run after Each Calorie Row C.  Barbell Club meets at 6:30pm. Please

A.  Thruster 5-5-5-5-5 B.  On a Five Minute Clock Perform 30 Burpees With Remaining Time Perform Sit Ups Your Score is the Amount of Sit

A.  Weighted Ring Dips 6-6-6-6-6 B.  “Kelly” Five Rounds for Time of: 400 Meter Run 30 Box Jumps 30 Wallballs C.  Sign up for Dr.

Order your St. Patty’s Day shirts HERE A. Front Rack Box Step Up 3×10 B. Four Rounds for Time: 15 Front Squats 95/65 20 V-ups

0-9:00 “Annie” 50-40-30-20-10 Double Unders Situps 9:00-23:00 “Helen” 3 Rounds for time: Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups 23:00-28:00 400m single arm sandbag

A.  Split Squats with Bar on Back 3×8 (same weight) B.  “Elizabeth” 21-15-9 Power Cleans Ring Dips

A.  Every Minute on The Minute for Eighteen Minutes of: Minute 1: 10 Box Jumps Minute 2: 5 Hang Power Snatch (add weight) Minute 3:

A.  In Teams of 2 or 3 As Many Rounds as Possible in Twenty Five Minutes: 1000 Meter Row 20 Hang Dumbbell Squat Cleans 20

A.  Back Squat 10-10-10 B.  Five Rounds for Time: 30 Double Unders 20 Overhead Walking Lunges 10 Toes to Bar C.  Sign up for Dr.

A.  Nutrition Benchmark WOD As Many Rounds as Possible in Ten Minutes of: 15 Snatches 20 Deadlifts 25 Box Jump Overs 20 Hand Release Push

A.  Power Clean 3 Rep Max B.  Four Rounds for Time: 400 Meter Run 10 Clean and Jerks 20 Meter Bear Crawl

A.  Overhead Squats 2-2-2-2-2 B.  10 Rounds for Time: 10 Wall Balls 10 Burpees C.  Rowing Fundamentals meets at 6:30pm with Matt! Barbell Club meets

A.  Deadlift 8-8-8-8 B.  Five Rounds for Time 30 Seconds on/ 30 Seconds off Max Box Jumps Max Russian Kettlebell Swings Max Calorie Row

A.  Shoulder Press 5-5-5-5 B.  As Many Rounds as Possible in Fifteen Minutes of: 5 Push Ups 10 Air Squats 15 Sit Ups C.  Hand

A.  Challenge WOD #4 Twelve Minute Up The Ladder 1 Clean 2 Chest to Bar Pull Ups 2 Cleans 4 Chest to Bar Pull Ups

A.  Yoke Walk Rig to Rig Use a weighted barbell 3 Down and Back (if possible add weight) B.  As Many Rounds as Possible in

A.  Hand Stand Push Up Progression Scaled Rx 3×10 Strict B.  For Time: 21-15-9 of Wallball Medball Sit Ups Hang Power Clean 115/75 Rx+ GHD

A.  Overhead Squats 3-3-3-3-3 B.  Two Rounds for Time: As Many Rounds as Possible in Three Minutes of: 10 Double Unders 5 Toes to Bar

A.  Deadlift Ladder (TNG) With a Twelve Minute Time Cap 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 B.  Four Rounds for Time:

A.  Challenge WOD #3 As Many Rounds as Possible in Seven Minutes of: 5 Front Squats 155/115 7 Bar Facing Burpees B.  Rest Five Minutes

A.  Front Squat 3-3-3-3 B.  “Bubble Guppies” 10-9-8-7-6-5-4-3-2-1 Dumbbell Squats Box Jumps Russian Kettlebell Swings

A.  Every Minute on the Minute for Fourteen Minutes of: Odd: 4 Hang Power Snatch (add weight if possible) Even: 12 V-Ups (Slow and Controlled)

A.  Floor Press 5×3 B.  As Many Rounds as Possible in Seventeen Minutes of: 3 Muscle Ups (Rings or Bar) 7 Bar Facing Burpees 10

A.  Single Leg Deadlifts 4×12 Use Kettlebell or Dumbell B.  For Time: Run 1200 Meters 21 Push Press Run 800 Meters 15 Push Press Run