Workout, Happening, and Updates at CROSSFIT SOUTH COBB
The Blog
Saturday 03.19.16
A. EMOM for 8:00: Snatch Pull + Hang Power Snatch (2+1) B. Seven rounds for time of: 7 Pull-ups 10 V-ups 25 Meter Standing Broad
4 Simple Tips to Enjoy CrossFit to the Fullest
If you’re reading this, chances are you’re considering CrossFit, or you’ve already began your journey. For nearly 7 years, I’ve told new members that the
4 Big Reasons to do the CrossFit Open
It’s that time of the year again, where CrossFitters across the globe keep their eyes glued to their phones and Social Media each week to
Is CrossFit Right for You?
I can’t tell you how many times I’ve been stopped in a store while wearing a CrossFit t-shirt and a stranger will stop me to
Friday, 03.18.2016
A. Coaching Prep B. CrossFit Open 16.4 13:00 AMRAP 55 deadlifts (225/155) 55 wallballs 20/14 55 calories rowed 55 handstand push ups
Thursday, 03.17.2016
A. Hang Power Cleans 5 by 3 B. 3 Rounds for Time 800 Meter Run 15 Wallball Shots 20 Box Jumps C. Please RSVP via
Wednesday, 03.16.2016
A. Front Rack Lunges 5 by 10 B. 12 Minute AMRAP 5 Toes to Bar 10 Jumping Lunges 10 Kettlebell Swings 30 Double Unders
Tuesday, 03.15.2016
A. Shoulder Press 6 by 2 B. For Time 400 Meter Run 21 Thrusters 21 Pull Ups 400 Meter Run 15 Thrusters 15 Pull Ups
Monday, 03.14.2016
A. Deadlift 5-5-5-5-5 B. 10 Minute AMRAP 10 Deadlifts 10 Burpees Over the Bar Rest 2 Minutes 10 Minute AMRAP 250 Meter Row 10 Box
Saturday 03.12.16
Congrats to the Chili Cook-Off Winner Dana!! A. “Elephant” 8:00 AMRAP 8 Dumbbell Thrusters (35/25) 8 Atomic Situps (15) 2 Kettlebell Turkish Get-ups (44/26)
Friday, 03.11.2016
A. Coaching Prep B. Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75
Thursday, 03.10.2016
A. Hang Power Snatch 5 x 3 B. 7 rounds for time of: 7 Toes to Bar 7 Box Jumps 7 Kettlebell Goblet Squats 200
Wednesday, 03.09.2016
A. Shoulder Press 3-3-3-3-3 B. 6 min AMRAP 8 wall balls 20 double unders Rest 2 min C. 6 min AMRAP 10 calorie row 10
Tuesday, 03.08.2016
A. Good mornings 5 X 5 B. 15:00 AMRAP 5 Pull-ups 10 Kettlebell Swings 15 Sit-ups C. Amanda will be in today giving massages. Get
Monday, 03.07.2016
A. Back Squat 5 X 5 B. For time: Run 800m 15 thrusters 20 burpees 15 thrusters Run 800m C. Please RSVP via MindBody for
Saturday 3.5.16
A. Teams of 2 or 3, complete as many rounds as possible in 30 minutes of: 400 meter team run 20 Box Jumps (Alternating team
Friday, 03.04.2016
A. Coaching Prep B. CrossFit Open 16.2 Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25
Thursday, 03.03.2016
A. Ring Dips 3 set of 10 to 15 reps B. 3 Rounds for Time 50 feet of Bear Crawl 50 Air Squats 50 feet
Wednesday, 03.02.2016
A. Deadlift 1 Rep Max (20 minute time limit) B. 15 Minute AMRAP 75 Single Jump Ropes 6 Shoulder to Overhead (75/53) 12 Box Step
Tuesday, 03.01.2016
A. Alternating Tabata Hollow hold and Superman Hold B. For Time 21-15-9 Hang Power Snatch Burpees Over the Bar C. Sign up for Dr. Kristin’s
Monday, 02.29.2016
A. Front Squat 1-1-1-1-1 (with a 3 second pause) B. 5 Rounds for Time 400 Meter Run 10 Hand Stand Push Ups 20 Kettlebell Swings
Saturday 2.27.15
Awesome showing for Friday Night Lights week 1!!! A. “Zoe Zebra” Teams of 2 or 3 24:00 AMRAP 24 KB Sumo Deadlift High Pulls (70/53)
Friday, 02.26.2016
A. Coaching Prep B. CrossFit Open 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees
Thursday, 02.25.2016
A. Turkish Get Ups 30 reps (15 on each side) B. 10 Minute AMRAP 10 Box Jumps 10 Kettlebell Swings C. Please RSVP via MindBody
Wednesday, 02.24.2016
A. Deadlift 5 x 3 B. “FRANNIE” (For time) 21 Thrusters 50 Double Unders 50 Sit Ups 21 Pull Ups 40 Double Unders 40 Sit
Tuesday,02.23.2016
A. Overhead Squats 3-3-3-3-3 B. Every Minute on the Minute for 16 Minutes Odd Minute: 10 Calorie Row Even Minute: 3 Power Snatches C. Sign
Monday, 02.22.2016
A. Front Rack Lunges 5 x 6 B. Teams of 2 or 3: 25 Minute AMRAP 50 Kettlebell Swings 50 Burpees 50 Wallball Shots C.
Saturday 02.20.16 Team Workout!!
A. Every minute on the minute for 8:00: 4 Turkish Get-ups (top to top) (35/26) B. 25:00 AMRAP in teams of 2 or 3: 50
Friday, 02.19.2016
A. Bench Press 10-10-10-10-10 B. 15 Minute AMRAP 10 Hand Release Push Ups 20 Sit Ups 30 Double Unders
Thursday, 02.18.2016
A. Good Mornings 6 by 3 B. 3 Round for Time 400 meter Run 20 Jumping Lunges 10 Hang Power Cleans C. Please RSVP via