Workout, Happening, and Updates at CROSSFIT SOUTH COBB
The Blog
Tuesday 10.11.2016
A. Front Squat 4 x 2 (aim for at least 80%) B. “Karen meets Annie” 25 Wallballs 50 Double Unders & Situps 25 Wallballs 40
Monday 10.10.2016
A. Hang Power Clean 2 Rep Max B. “Grace” 30 Clean and Jerks (135/95) for Time Rest 5 Minutes C. Run One Mile for Time
Saturday 10.08.2016
“Basil Hayden” Teams of 2 or 3, as many rounds as possible in thirty minutes of: 100 Double Unders 90 Sit-ups 80 Jumping Lunges 70
Friday 10.07.2016
A. “Cindy” As Many Rounds as Possible in Twenty Minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats B. Hip Extension 3×10 Challenge:
Friday 10.07.2016
A. “Cindy” As Many Rounds as Possible in Twenty Minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats B. Hip Extension 3×10 Challenge:
Thursday 10.06.2016
A. Single Arm Farmers Carry 5×40 Meters Each Hand 20 Meters Forward and 20 Meters Backwards B. 21-15-9-3 of: Power Cleans Burpees Over Bar C.
Wednesday 10.04.2016
A. Alternating tabata hollow rocks and superman holds 16 rounds total B. “Fight Gone Bad!” 1 minute max reps for each movement: Wallball Shots Sumo
Tuesday 10.04.2016
A. Back Squat 5×3 B. As Many Rounds as Possible in Fifteen Minutes of: 5 Thrusters 200 Meter MedBall Run 30 Double Unders C. Sign
Monday 10.03.2016
A. Single-arm bent over rows 5 x 8 (each arm) B. Four rounds for time of: 400 meter run 10 Toes to Bar 20 Russian
Saturday 10.01.2016
A. For time: 800 meter run, then: 2 Rounds of: 80 Double Unders 40 Wallball Shots (20/14) 20 Deadlifts (225/135) 10 Strict Pull Ups 1
Friday 09.30.2016
A. Push-up Ladder for 15:00 1st minute, 1 push-up. 2nd minute, 2 push-ups. 3rd minute, 3 push-ups. Continue as long as you can up to
Thursday 09.29.2016
A. Full Snatch 5×3 B. “Nasty Girls” 3 Rounds for Time of: 50 Squats 7 Muscle Ups 10 Hang Power Cleans 135/95 C. Barbell Club
Wednesday 09.28.2016
A. Complete as many rounds as possible in fifteen minutes of: 10 Pistols 5 Handstand Push Ups 1 Rope Climb B. 4 x 10
Tuesday 09.27.2016
A. 3 Rounds for Time 400 Meter Run 20 Kettlebell Swings (53/35) 50 Sit Ups B. Ring Dips 3 x 10 C. Extra Credit: 200 Meter
Monday 09.26.2016
A. Farmers Carry 3 x 200 meters B. Keep it “100” In Teams of 2 or 3 for time: 100 Thrusters – One partner working
Saturday 09.24.2016
A. Athlete mobility. Ask Brianna to help with any issues you’ve been facing. Take this time seriously and learn some new stretches and smashes! B.
Friday 09.23.2016
A. Bench Press 5 x 3 B. 7 rounds for time of: 7 Large Tire Flip + Jump throughs 14 Sit-ups 200 Meter Sprint
Thursday 09.22.2016
A. Push Press + Split Jerk (1+1). Perform 5 working sets of this complex. B. Every minute on the minute for 21:00: Min 1: 6
Wednesday 09.21.2016
A. L Sit Hold Progression Goal: 4x :20 Second Hold of your individual progression. B. 9:00 Minute AMRAP 8 Deadlifts 6 Knees to Elbow 2
Tuesday 09.20.2016
A. Front Squat 4×3 B. For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Box Jumps (24/20) Wall Ball Shots (20/14) C. Sign up for Dr. Kristin’s Sports Chiropractic care
Monday 09.19.2016
A. For Time: Run 1200 Meters 21 Push Press (115/75) Run 800 Meters 15 Push Press (115/75) Run 400 Meters 9 Push Press (115/75) B.
Saturday 09.17.2016
5 rounds of: 6 Hang Squat Cleans (135/95) 12 Medball Sit-ups (20/14) At the 14:00 mark resume work with: 5 rounds of:
Friday 09.16.2016
A. Power Clean 2 Rep Max B. “Diane” 21-15-9 Deadlifts HSPU C. Order your Cookies & Kilos shirts! Don’t be mad if you miss out!!
Thursday 09.15.2016
A. Back Squat 5×5 B. 12:00 Minute AMRAP 5 Toes to Bar 20 Air Squats 30 Double Unders C. Tabata Plank Holds, 8 rounds D.
Wednesday 09.14.2016
A. Row 3×500 Meters Rest 2:00 Minutes between rounds B. 3 Rounds for Time 800 Meter Run 20 Box Jumps 40 Meter Bear Crawl
Tuesday 09.13.2016
A. Front Rack Walking Lunge 5×8 B. 10 Rounds for Time 5 Pull Ups 10 Lunges 15 Sit Ups C. Sign up for Dr. Kristin’s
Monday 09.12.2016
A. Barbell Underhand Row 5×5 B. AMRAP 15:00 Minutes 10 Russian Kettlebell Swings 10 Goblet Squats 10 Burpees Rest 1:00 Minute Between Rounds C. Please
Monday 09.12.2016
A. Barbell Underhand Row 5×5 B. AMRAP 15:00 Minutes 10 Russian Kettlebell Swings 10 Goblet Squats 10 Burpees Rest 1:00 Minute Between Rounds C. Please
Saturday 09.10.2016
“Zeus” Three rounds for time of: 30 Wallball Shots (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps (30/24) 30 Push Presses (75/55) 30
Friday 09.09.2016
A. Manmaker Squats with Kettlebell 3×10 (Rx=Kettlebell in each hand) B. “Randy” 75 Snatches for time (75/55) C. Double Under Progression/Practice “Flight Simulator” 5:00 Minute