Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  With a Running Clock: 3 Rounds of: 7 Strict Hand Stand Push Ups 2 Rope Climbs (Rest 3 Minutes) 3 Rounds of: 10 Squat

A.  Front Squat 5-5-5-5-5 B. “Jackie” For Time: 1,000 Meter Row 50 Barbell Thrusters 30 Pull Ups C.   Please RSVP via MindBody for Barbell

“Payton’s 12 Days of CrossFit” 1 Handstand Push-up 2 Pull-ups or Jumping Pull-ups 3 Toes to Bar 4 Ring Dips 5 Burpees 6 Box Jumps

A.  Hang Power Snatch 3×3 B.  “Death by 10 Meters” Minute 1: Run 10 Meters Minute 2: Run 20 Meters Minute 3: Run 30 Meters

A.  In teams of 2 or 3: Three Rounds for Time of: 1000 Meter Row 24 Box Jumps 24 Pull Ups 40 Meter Sandbag Carry

A.  Back Squat 1 Minute Test (3 Rounds at 65%. 5 Minute Rest between sets) B.  As many rounds as possible in Fifteen Minutes of:

A.  “Isabel” 30 Snatches for Time B.  Five Rounds NOT for Time 10 Calorie Row 10 Back Extensions 7 Strict Pull Ups 20 Seconds Handstand

A.  Back Squat 6-6-6-6 B.  Four Rounds for Time: 400 Meter Run 20 Wallballs 20 Walking Lunges with Medicine Ball C.  Extra Credit:  3×15-20 GHD

A.  Alternating Tabata (8 Minutes) Hollow Hold/Superman Hold B.  For Time: 800 Meter Run/1000 Meter Row 15 Kettlebell Sumo High Pulls 25 Box Jumps 40

A.  Shoulder Press 3-3-3-3-3 B.  CrossFit Open 16.2 Modified As Many Reps as Possible in 12 Minutes of: 50 Double Unders 25 Toes to Bar

A.  Alternating Kettlebell Bent Over Row 10-10-10-10-10 5 Each Side B.  As Many Rounds as Possible in Fifteen Minutes of: 10 Russian Kettlebell Swings 25

Team Saturday Mash-up!!  Teams of 2 or 3: 0 – 10:00 1 Mile relay run. Alternate laps with your partner 10:00 – 20:00 AMRAP of

A.  Heavy Farmers Carry 4×200 Meters Rest 1:00 Minute between sets. B.  Thruster Lader Men’s Light/Heavy Women’s Light/ Heavy M 75/135 W 55/75 M 95/155

A.  Open WOD 12.1 In Seven Minutes: Max Burpees B.  For Time: 1-2-3-4-5-6-7-8-9-10 Box Jumps Sit Ups Calories Rowed C.  Barbell Club meets at 6:00pm.

A.  Hang Power Snatch 3×5 B.  “Unbroken DT” 5 Rounds for Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Press ( Scaled= 3 Rounds,

A.  Alternating Dumbbell Press 8-8-8-8-8 (Superset with  4 Chest-to-bar Pull Ups Each Round) B.  For Time: 21-15-9 Front Squat (135/95) Kettlebell Swings 40 Meter Bear

A.  For 5 Rounds with a Five Minute Time Cap Each Round: 400 Meter Run 25 Wall Balls (Remaining time will be used for Rest)

Happy Friday!  We are open for 9am and 10am classes only.  Barbell Club also meets at 10am. A.  Two Rounds for Time of: 100 Double

A.  HAPPY THANKSGIVING!!! B.  THE GYM IS CLOSED FOR THE HOLIDAY!  

A.  Single Leg Deadlift 3×10 (each leg) Use a Kettlebell or Dumbbell B.  For Time: 800 Meter Run, Then 10-9-8-7-6-5-4-3-2-1 Wall Balls Ring Dips Finish

A.  Front Squat 3×5 B.  As Many Rounds as Possible in Eight Minutes of: 8 Hang Squat Cleans 8 Burpees Over Bar Rest Two Minutes

A.  Shoulder Press 5-5-5-5 B.  CrossFit Open WOD 13.2 As Many Rounds as Possible in Fifteen Minutes of: 5 Shoulder to Overhead (115/75) 10 Deadlifts

A.  Super Set Ring Top Support Hold 5x 20 Seconds B.  Strict Pull Ups 5×5 (add weight for Pull Ups if possible) C.  Three Rounds

A.  Power Clean 5×2 B.  As Many Rounds as Possible in Twelve Minutes of: 5 Deadlifts 5 Power Cleans 5 Power Jerks C.  Hip Extensions

A.  Rope Climb Practice B.  Five Rounds for Time of: 400 Meter Run 25 Sit Ups 10 Burpees