Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Back Squat 8-8-8-8-8 B.  Every Minute on the Minute for Fifteen Minutes of: Minute 1: 10 Wall Balls Minute 2: 8 Russian Kettlebell Swings

A.  Single Arm Kettlebell Overhead Lunges       3×6 Each Arm (6 sets total) B.  CrossFit Open 11.1 10 min AMRAP 30 Double unders 15

A.  Happy Veterans Day Mash!! Minutes 0-11: Row 2K Minutes 11-22: Ascending Ladder of (1..2..3…and up) Cluster (135/95) Box Jump Toes to Bar Minutes 22-25:

A.  Deadlift 8-8-8-8-8 B.  Four Rounds for Time: 5 Deadlift 10 Kettlebell Box Step Ups. 2 each arm.  (53/35) 30 Double Unders C.  Barbell Club

A.  Back Squats 10 Rep Max B.  For Time: 800 Meter Run 80 Sit Ups 40 Kettlebell Sumo Deadlift High Pulls 40 Kettlebell Swings 20

A.  Each Round is Three Minutes Of Max Reps with One Minute Rest Between Rounds Max Burpee Max V-Ups Max Double Under Max Ring Dips

A.  Supine Ring Rows 3×10 B.   As Many Rounds as Possible in Fifteen Minutes of: 200 Meter Medicine Ball Run 12 Overhead Squats C.

A.  Every Minute on the Minute for Ten Minutes: Odd Minutes: 5 Bent Over Barbell Rows Even Minutes: 5 Bench Press *Partner Up to Share

A.  30 Turkish Get Ups 15 Each Arm. Use Kettlebell or Barbell B.  10-9-8-7-6-5-4-3-2-1 Bar Facing Burpees Hang Power Cleans (155/95) C.  Barbell Club meets

A.  Strict Toes to Bar 4×8 (Use Medicine Ball if Needed) B.  “Karen” 150 Wallballs for Time C.  Rest 5:00 Minutes D.  Row 2000 Meters

A. Shoulder Press+Push Press (2+1).  5 working sets B. As Many Rounds as Possible in Nine Minutes of: 20 Double Unders 10 Kettlebell Swings Rest

A. Front Squat 1 Rep Max. Set a NEW PR! B. In Teams of 2 or 3, as many rounds as possible in 21:00 minutes

A. Power Jerk 5×3 B. As Many Rounds as Possible in Fifteen Minutes of: 5 Thrusters 10 Burpees Over the Bar 20 Double Unders

A. Hang Power Snatch 2-2-2-2-2 B. Ten Rounds for Time: 5 Toes to Bar 10 Kettlebell Sumo Deadlift High Pull C. Barbell Club meets at

A. Back Squat 5-5-5-5-5 B. For Time: 800 Meter Run 50 Wall Balls 100 Double Unders 50 Push Ups (or 25 Handstand Push Ups) 800

A. Pull Ups/Muscle Ups 4 Max Effort Sets B. Four Rounds for Reps of: 30 Seconds of Ring Rows Rest 30 Seconds 30 Seconds Russian

A. Barbell Over Head Lunges 3×10 (in place, and from the floor) B. Three Rounds for Time of: 400 Meter Run 50 Air Squats 50

A.  400 Meter Farmers Carry Use a Kettlebell in each hand. Penalty: Place you KB’s down in place and take a lap around the building

A.  Bicep Curls 3×10 B.  Back Extensions 3×15 C.  Three Rounds for Time of: 400 Meter Run 20 Back Squats 10 Hand Stand Push Ups

A.  Deadlift 5-5-5-5-5 B.  As Many Rounds as Possible in Five Minutes of: 3 Deadlifts 1 Burpee Rest 1 Minute C.  As Many Rounds as

A.  100 Situps for Time Hug a Medicine Ball for Rx+ B. “Frantastic Voyage” 21-15-9 Front Squat Push Press Pullups C.  Sign up for Dr.

A.  Power Cleans 3-3-3-3-3 B.  Four Rounds for Time of: 40 Double Unders 20 Push Ups 15 Sumo Deadlift High Pulls w/ Barbell C.  Please

A.  Three Rounds for Time of: 20 Box Jumps 800 Meter Run 5 Tire Flips B.  German Situps  4×10

A.  Hang Snatch Pull + Hang Power Snatch (1+1)x5 Working Sets B.   “Cookie Monster” Every Minute on the Minute for Twenty Minutes Odd Minutes:

A. Strict Pull Ups 5×5 (add weight if needed) B. As Many Rounds as Possible in Fourteen Minutes of: 3 Strict Pull Ups 7 Burpees