Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. “Nutrition Challenge Week 2 WOD” “Karen Meets Annie” 50-40-30-20-10 Double Unders Wall Touch Sit Ups Wall Ball Shots B. Bent Over Barbell Row 5×8

Big shout out to Jason Elliott from Ohio! He follows CFSC programming each and everyday! A. CrossFit Open 11.3 5 min AMRAP 1 squat clean

A. “CrossFit Total” Fifteen Minutes at Each Movement to Establish a 1 Rep Max of: Back Squat Shoulder Press Deadlift C. Rowing Fundamentals meets at

A. Row 3×500 Meters Every Five Minutes (Post Fastest Time) B. Five Rounds for Time: 50 Double Unders 25 Sit Ups 15 Push-ups

A. Front Rack Walking Lunges 3×12 (6 Right/6 Left) B. As Many Rounds as Possible in Fifteen Minutes of: 400 Meter Run 10 Kettlebell Cleans

There’s still time to register for the 2017 Lurong Living Challenge. You may do so by visiting this link: HERE A. Nutrition Challenge Benchmark WOD

A.  Open WOD 15.1 On a Fifteen Minute Running Clock: As Many Rounds as Possible in Nine Minutes of: 15 Toes to Bar 10 Deadlifts

A. Push Press 3 Rep Max B. As Many Rounds as Possible in Twelve Minutes of: 3 Front Squats 15 Calorie Row 6 Front Squats

A.  Deadlift 6-6-6-6-6 B.  “Fight Gone Bad” 1 Minute Each Station for Three Rounds of: Max Wall Ball Max Sumo Deadlift High Pull Max Box

A. Back Squat 6-6-6-6-6 B. For Time: 50 Walking Lunges for Buy in Four Rounds: 20 Kettlebell Swings (Heavy) 20 Air Squats 200 Meter Run

A. 30 Strict Pull Ups Scaled 3 Sets ME if 25+ B. 2 Rounds through entire sequence of: As Many Rounds as Possible in Three

EVENING CLASSES CANCELLED TODAY!! A. Overhead Squat 5×3 B. CrossFit Open 11.5 As Many Rounds as Possible in Twenty Minutes of: 5 Power Cleans 10

A. Reverse Tabata L-Sit Holds 8 Rounds :10 Seconds on :20 Seconds Off B. Every Minute on the Minute for Twenty One Minutes of: Minute

A. Hang Power Clean 5×3 B. For Time: 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull Ups Deadlifts (185/120) *Do 7 Bar Facing Burpees after Rounds of 10,

A. Floor Press 5×5 B. “Annie” 50-40-30-20-10 Double Unders Sit Ups Rest 2 Minutes C. Run 1 Mile (WOD Should be scored with two separate

A. Back Squat 8-8-8-8 B. “Dolores” As Many Rounds as Possible in Seventeen Minutes of: 20 Air Squats 7 Ground to Overhead (135/95) 2 Bar

Happy New Years Eve!  We will have our NORMAL Class Schedule today “Auld Lang Syne” 0-8:00 21-15-9 Power Cleans (135/95) Burpee Over Bar 8:00 –

A. “Helen” Three Rounds for Time of: 400 Meter Run 21 Kettlebell Swings 12 Pull Ups B. Barbell Bent Over Row 5-5-5-5-5

A.  Shoulder Press 1-1-1-1-1 B.  Three Rounds for Reps of: 1 Minute Max Calorie Row 1 Minute Max Sandbag Shoulder to Shoulder 1 Minute Max

A.  Single Arm Farmers Carry 6x 20 Meters forward and 20 Meters Backwards Use Weight as Heavy as Possible B.  As Many Rounds as Possible

A.  Back Squat 10-10-10 B.  CrossFit Open 13.4 As Many Rounds as Possible in Seven Minutes of: 3-6-9-12-15-18 Clean and Jerk (135/95) Toes to Bar

Monday schedule: 4:30pm CrossFit 5:30pm CrossFit and Barbell “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1

A.  Weighted Good Morning 3×8 B.  As Many Rounds as Possible in Sixteen Minutes of: 8 Rings Dips 10 Front Squats 16 V-Ups C.  Reminder*

A.  Hang Power Snatch 1-1-1-1-1 B.  Open WOD 14.3 As Many Rounds as Possible in Eight Minutes of: 10 Deadlifts (135/95) 15 Deadlifts (185/135) 20

A.  Max Height Box Jump B.  For Time: 50-40-30-20-10 Wall Balls Sit Ups