Workout, Happening, and Updates at CROSSFIT SOUTH COBB
The Blog
Saturday 04.23.16
“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7
Friday 04.22.2016
A. Supine Ring Rows 5×10 (add weight if possible) B. 7 Minute AMRAP 5 Hang Power Snatches
Thursday 04.21.2016
A. Back Squats 5×2 B. 12 Minute AMRAP 200m Run 5 Single Arm Deadlifts Right Arm
Wednesday 04.20.2016
A. Seated Box Jump Max Height B. 5 Rounds for time 10 Toes to Bar 15 Box Jumps
Tuesday 04.19.2016
A. Weighted Box Step Ups 5×5 Each Leg B. 4 Rounds for time: 400m Run 10 Front Squats
Monday, 04.18.2016
A. Weighted Pull Up 5 Rep Max B. 15 Minute AMRAP 5 Burpees 10 Kettlebell Swings 20 Sit Ups C. Please RSVP via MindBody for
Saturday 04.16.16 – Bring a Friend Day!!
Bring a friend today!! Any of our classes (9am, 10am, and 11am) are open FREE of charge to guests! Drinks and snacks provided! 25:00 AMRAP
Friday, 04.15.2016
A. Bench Press 5-5-5-5-5 B. “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups
Thursday, 04.14.2016
A. Single Arm DB/KB Row 5×8 Each Arm B. 3 Rounds for Reps 1 Minute Max Strict Pull Ups
Wednesday 04.13.2016
A. Alternating Tabata for 8 total Minutes Hollow Hold/Superman Hold B. 7 Minutes: Max Calories Rowed
Tuesday, 04.12.2016
A. Pause Front Squat 5×3 B. 5 Rounds for Time: 10 Hang Squat Cleans 30 Double Unders C. Sign up for Dr. Kristin’s Sports Chiropractic
Monday, 04.11.2016
A. Overhead Walking Lunges 5 by 12 B. 20 Minute AMRAP 400 Meter Run 10 Toes to Bar 20 Push Ups C. Please RSVP via
Saturday 04.09.16
A. Rope Climb Progressions (Experienced climbers complete 7 rope climbs) B. “Decker Unit” Five rounds for time of: 10 Ring Push-ups with feet on 45lb
Friday, 04.08.2016
A. D.T. 5 Rounds for Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks B. 3 Sets 10 GHD Sit Ups 10 Hip Ext
Thursday, 04.07.2016
A. Back Squats 3-3-3-3-3 B. 20 Minute AMRAP 10 Goblet Squats 10 Box Jumps 200 Meter Run C. Please RSVP via MindBody for Barbell Club!
Wednesday, 04.06.2016
A. Good Mornings 5 by 5 B. 6 Rounds For Time: 25 Sit Ups 25 Meter Bear Crawl 10 Kettlebell Snatches 25 Meter Broad Jump
Tuesday, 04.05.2016
A. Under Hand Barbell Row 5 by 8 B. 12 Minute AMRAP 5 Pull Ups 10 Burpess 20 Double Unders C. Sign up for Dr.
Monday, 04.04.2016
A. Bulgarian Split Squats 5 by 5 each leg B. 4 rounds for Time 400 Meter Run 12 Thrusters 15 Russian Kettlebell Swings C. Please
Saturday 04.02.16 – Team Workout!!
A. EMOM for 7:00 2 hang power snatches + 2 overhead squats (Add weight as needed) B. In teams of 2 or 3 complete as
Friday, 04.01.2016
A. Bench Press 5 by 5 B. 12 Minute AMRAP 10 Wallball 10 Burpees 10 Calorie Row
Thursday, 03.31.2016
A. 5 by 10 Front Rack Walking Lunges B. 10 Rounds for time of: 5 Hang Power Cleans 30 Double Unders C. Please RSVP via
Wednesday, 03.30.2016
A. Back Squat 5 by 3 B. For Time 800 Meter Run 15 Front Squats (floor) 30 Box Jump 15 Front Squats (floor) 1000 Meter
Tuesday, 03.29.2016
A. Shoulder Press 1-1-1-1-1 B. 5 Minute AMRAP 5 Push Press 10 Sit Ups 3 Minute Rest Then 5 Minute AMRAP 5 Toes to Bar
Monday, 03.28.2016
A. Deadlift 5 by 3 B. 20 Minute AMRAP 2oo Meter Run 5 Pull Ups 10 Kettlebell Swings 20 Overhead Lunges (in place) C. Please
Saturday 03.26.16
A. EMOM 9:00 2 power cleans + 1 Jerk (add weight as needed) B. 21-15-9 Power Cleans (155/105) Ring Dips 200 meter sandbag run after
Friday, 03.25.2016
A. 16.5 For time Thruster, 95/65 lbs Bar Facing Burpee 21-18-15-12-9-6-3 reps
Thursday, 03.24.2016
A. Toes to Bar 3 by 10 B. 10 Minute AMRAP 10 Wall Balls 10 Kettlebell Swings C. Please RSVP via MindBody for Barbell Club!
Wednesday, 03.23.2016
A. 30 Turkish Get-Ups B. 5 Rounds for Max Reps 1 Minute of Double Unders 1 Minute of Calorie Row 1 Minute of Box Jump
Tuesday, 03.22.2016
A. Power Snatch 6 by 2 B. 3 Rounds for Time 400 Meter Run 10 Power Cleans 10 Burpees Over Bar C. Sign up for
Monday, 03.21.2016
A. Back Squat 5-5-5-5-5 B. 15 Minute AMRAP 5 Push Ups 10 Air Squats 15 Sit Ups C. Please RSVP via MindBody for Barbell Club!