Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Every Minute on the Minute for 9:00 Minutes 2 Power Cleans + 1 Jerk Rest 2:00 Minutes before starting part B B.  Every Minute

A. Strict Pull Ups 3×8 (add weight if needed) B. 3 Rounds: 50 Air Squats 15 Toes to Bar Run 400 Meters C. Plank 4:30

A. Strict Press 1 Rep Max B. AMRAP in 16:00 Minutes 6 Barbell SDHP 8 Box Jumps 10 Dumbbell Push Press C. Plank 4:30 Minutes

A.  Back Squat 4×3 B.  “Bachmanity” For Time: 10-9-8-7-6-5-4-3-2-1 Front Squats Burpees Over Bar C.  Plank 4:00 Minutes D.  Please RSVP via MindBody for Barbell

IN-HOUSE COMPETITION!! Today from 9am to 11:30am will be our 2nd annual In-House Competition benefitting 7 Bridges to Recovery Shelter in Smyrna. We still have

A. Run 400 meters, 3 rounds Rest ratio: 1:1 B.  “Annie” For Time: 50-40-30-20-10 Double Unders Sit Ups C.  Plank 3:30 Minutes

A.  Turkish Get Ups 30 Reps (15 Each Side) B.  12 Minute AMRAP 6 Pull Ups 9 Kettlebell Swings 12 Air Squats C.  Plank 3:00

A.  Front Rack Lunges 6-6-6-6-6 B.  4 Rounds for Time 20 Jumping Lunges 20 Box Jumps 20 Push Ups 20 Meter Bear Crawl C.  Plank

A.  Underhand Barbell Row 5×5 B. “Death by 10 Meters” Minute 1: Run 10 Meters Minute 2: Run 20 Meters Minute 3: Run 30 Meters

A.  Push Press 2-2-2-2-2 B.  20:00 Minute AMRAP In Teams of 2 25 Front Squats 75 Double Unders 25 Calorie Row C.  Plank 2:00 Minutes

A. Strict Toes to Bar 3×10   B. “Pappy Van Winkle” For Time: 100 Double Unders 80 Sit Ups 60 Meter Bear Crawl 40 Deadlifts

A.   Back Squat 4×5 B.  “Kid Icarus” 3 Rounds for Time 400 Meter Run with MedBall 20 Goblet Squats (1.5/1) 10 Burpees Over Medball

A.  Row (1,000 Meter Time Trial) B.  “Nate” 20 Minute AMRAP 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (2/1.5) C.  Plank 1:00

A.  Shoulder Press 2-2-2-2-2 B.  “Whistle Pig” For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Box Jumps V-Ups Power Cleans C.

A.  Deadlift 4×4 (Pause and Rest at the Bottom) B.  For Time: “Helen” 3 Rounds of 400 Meter Run 21 Kettlebell Swings (53 lbs for

A.  Rope Climb Practice/Progressions (Experienced climbers complete 5 climbs) B.  “Sydney loves Jake” For time: 100 Backsquats   (Rx = bodyweight) C.  Plank Challenge: 45

A.  Sprint 3×100 Meters (Rest 1 Minute between sets) B.  For Time: 21-15-9 Calorie Row Weighted Box Step Up (use dumbbell or kettlebell in each

A.  Ring Dips 3×10 B.  For Time: 50 Wall Balls 40 Sumo Deadlift High Pulls w/ Kettlebell 30 Push Ups 20 Pull Ups 10 Burpees

A.  Snatch Balance 6×2 B.  3 Rounds for Time 20 Overhead Squats 20 Kettlebell Swings 40 Sit Ups C.  Plank :30 Seconds    

A.  Hang Power Clean 5×2 B.  Death by Clean and Jerk C. Extra Credit: EMOM 5 Burpees Burpees Start when you Finish and End when

A.  Barbell Bent Over Row 5×5 B.  AMRAP in 16:00 Minutes 20 V-Ups 20 Deadlifts 20 Meter Broad Jump 200 Meter Run C.  Plank  :30

A.  Barbell Bent Over Row 5×5 B.  AMRAP in 16:00 Minutes 20 V-Ups 20 Deadlifts 20 Meter Broad Jump 200 Meter Run C.  Plank  :30

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps)

A.  Strict Pull Up 4 x 6 (add weight if needed) B.  5 Rounds for Time 8 Pull Ups 200 Meter Medicine Ball Run 50

A.  Front Squat 5×3 (Pause 3 Seconds at the Bottom) B.  “Elizabeth” 21-15-9 Full Squat Cleans Ring Dips C.  Plank Challenge :20 Seconds D.  Rowing

A. Push Press + Split Jerk (2+1) x6 Working Sets B. AMRAP in 17:00 Minutes 4 Push Jerks 6 Kettle Bell Swings 8 Wall Balls

A.  MOBILITY (1 Upper Body, 1 Lower Body) B.  AMRAP 25 Minutes: Teams of 2 10 Calories Rowed 10 Burpees Over Rower 10 Sit Ups

Memorial Day “Murph” For Time: Run 1 Mile 100 Pull Ups 200 Push Ups 300 Air Squats Run 1 Mile

A. Rope Climb Practice Watch Jason Khalipa do it HERE Watch Chris Spealler do it Over Here B. In Teams of 2 “Grace” : 30