Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Split Jerk (from the rack) 2-2-2-2-2 B.  21-15-9 Overhead Walking Lunge EACH LEG (plate/bar/kettlebell) Pull Ups 200 Meter Run C.  Barbell Club meets at

A.  Sprint 2×400 Rest 3 Minutes between PR!!! B.  CrossFit Total 1 Rep Max Back Squat Strict Press Deadlift

A.  Clean and Jerk 1 Rep Max B.  3 Rounds: 1 Minute Max Double Unders 1 Minute Max Air Squats 1 Minute Max Calorie Row/Bike

A.  Strict Pull Ups 3×8  (add weight as needed) B.  5 Rounds for Time 40 Air Squats 20 Meter Standing Broad Jump 10 Deadlifts 1

Summer Nutrition Challenge Benchmark WOD A. 1 Rep Max Front Squat (14:00 time cap) B. 14:00 Minute AMRAP 5 Burpee Box Jump (20″ for Men

A. Max Effort Standing Box Jumps B. 16:00 Minute AMRAP 5 Pull Ups 10 Kettlebell Swings 20 Walking Lunges C. Sign up for Dr. Kristin’s

A. Shoulder Press 5×5 B. For Time: 400 Meter Run 20 Barbell Sumo Deadlift High Pulls 800 Meter Run 30 Burpees Over Barbell 400 Meter

A. “King Kong” 3 rounds for time of: 1 Deadlift 2 Muscle-ups 3 Squat Cleans 4 Handstand Push-ups * Scale as needed. 10 minute time

A. Back Squat 5×5 B. 9:00 Minute AMRAP 10 Calorie Row 5 Burpees Over Rower Rest 2:00 Minutes C. 9:00 Minute AMRAP 10 Russian Kettlebell

A. 12:00 Minute AMRAP 30 Double Unders 15 Power Snatches (75/55) B. Push Press 5×3 C. Single Arm Kettlebell Row 4×12 Each Arm D. Barbell

A. 30 Turkish Get Ups 15 on Each Side B. 6 Rounds for Time 200 Meter Run 10 Box Jumps 20 Meter Bear Crawl

A. Deadlift 5×3 B. For Time: 21-15-9 Hang Power Clean Hand Stand Push Ups C. Sign up for Dr. Kristin’s Sports Chiropractic care at the

A. Front Squat 6×1 (with a 5 Seconds descent) B. In Teams of 2 One Partner Rows 500 Meters while the other completes: 20:00 Minute

A. Squat Clean Ladder Heavy – Light 155/85 – 95/55 185/105 – 115/65 205/125 – 135/85 225/145 – 185/95 255/165 – 205/105 We have enough

A. 1 Mile Run 10 Minute Rest B. 4 Rounds for Time 20 Calorie Row 5 Hand Stand Push Up C. Barbell Club meets at

A. Barbell Curls 4×10 B. Filthy 50 50 Box Jumps 24/20 50 Jumping Pull Ups 50 Kettlebell Swings 1 Pood 50 Walking Lunges 50 Knees

A. Front Squat 5×2 With a pause halfway up B. 4 Rounds for Time: 400 Meter Run 10 Front Squats 10 Burpees Over Bar C.

A. Snatch 6×2 (3 Second Pause at bottom. Focus on Form B. 12 Minute AMRAP Ascending Ladder (1, 2, 3…) Power Snatch Overhead Squat V

Teams of 2 or 3 for time: 50-30-10 Pull-ups Kettlebell Swings #53/35 Box Jumps 24/20 Thruster #95/55 Rope climbs (5-3-1) Lunges (meters) Double unders One

A. Every Minute on the Minute 9:00 Minutes 3 Power Snatches (Challenge Yourself) Rest 2:00 Minutes B. Every Minute on the Minute 9:00 Minutes Handstand

A. Tabata (8 Rounds: 20 Seconds of Work, 10 Seconds of Rest) Plank Holds B. 5 Rounds for Time: 400 Meter Run 30 Sit Ups

A. “Grace” For Time: 30 Clean and Jerks Rest 5 Minutes B. Back Squat 3×10 Rest 5 Minutes C. Row 500 Meters for Time

A. Ring Push-ups 3 sets of 10. Elevate feet if needed B. For Time: 10-9-8-7-6-5-4-3-2-1 Box Jumps Wallballs Ring Row C. Sign up for Dr.

A. Front Squat 5×2 B. 17:00 Minute AMRAP 30 Double Unders 10 Burpees Over Bar 3 Heavy Deadlifts C. Please RSVP via MindBody for Barbell

A. 12 minutes mobility (Athletes choice. Focus on your individual needs) B. Teams of 2 or 3: 27:00 AMRAP 10 LARGE Tire Flip + Jump

A. Deadlift 5-5-5-5-5 B. 7 Rounds for Time 200 Meter Run 10 Hang Power Cleans 10 Box Jumps