Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Front Squats 5 by 2 (with a 3 Second Pause at the Bottom) B. Fight Gone Bad! Three rounds of: Wall-ball, 20 pound ball,

A.  Weighted Box Step Ups 5 by 10 B.  5 Rounds for Time 10 Toes to Bar 15 Russian Kettlebell Swings Then (Buy out) 50

A.  Shoulder Press 5 by 5 B.  For Time 21-15-9 Thrusters Burpees Over the Bar C.  Sign up for Barbell Club via MindBody online!

A.  5 x 3 Front Squats with a 3 Second Pause at the Bottom B.  CrossFit Games Open Workout 11.1 AMRAP in 10 minutes: 30 Double

A.  3  x 500 Meter Row w/  2 minute rest in between rounds B.  7 Rounds for Time 10 Box Jumps: 10 Hand Release Push

A.  Every Minute on the Minute for 10 Minutes Pull Ups/ Muscle Ups (Pick the Number) B.  12 Minute AMRAP 3-6-9-12-15-18-21-24-etc Hang Power Clean Front

A.  Front Rack Lunge Steps 5 by 8 B.  5 Rounds for Time 10 Shoulder to Overhead 10 Burpees Over the Bar 20 Kettlebell Swings

“Majority Whip” In Teams of 2 or 3 complete as many rounds as possible in 25:00 of: 1 Rope Climb 10 Clean and Jerks (135/95)

A.  CrossFit Open 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15

A.  Every Minute on the Minute for 10 Minutes 5 Overhead Squats (Add weight if possible) B.  5 Rounds for Time 7 Thrusters 10 Burpees

A.  Power Clean 3-3-3-3-3 B.  4 Rounds 1 Minute Max Calorie Row 1 Minute Max Kettlebell SUMO DL High Pulls 1 Minute Max Jumping Lunges

A.  Back Squat 3-3-3-3-3  B.  3 Rounds for Time  20 Goblet Squats 20 Hand Release Push Ups 40 Sit Ups C.  Sign up for Dr.

A.  Good Mornings 5 by 5 B.  15 Minute AMRAP 5 Toes to Bar 10 Dumbbell / Kettlebell Snatches 30 Double Unders C.  Please RSVP

A. Ring Dips 4 X 8 B. “2 Minute Defense” 5 rounds of: 5 STRICT Pull-ups 7 Front Squats (135/95) 9 Bar-Facing Burpees * Rest

A.  Power Jerk 2-2-2-2-2 B. CrossFit 15.4 is as follows: Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6

A.  Back Squats 5 by 3 (with a 3 second pause at the bottom) B.  3 Rounds for Time 50 Air Squats 35 Kettlebell Swings

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

A.  Power Snatch 5 x 2 B.  Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Burpees 15 Sit Ups

A.  Overhead Squat 5 x 5 B.  16:00 Every Minute On The Minute: Odd: 2 Power Snatches + 3 Overhead Squats Even: 8 Kettlebell Swings

A.  Power Cleans 2-2-2-2-2 B.  CrossFit Open 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9

A.  Single Arm Farmer Carry 5 x 40 meters (20m each arm) B.  5 Rounds for Time  15 Kettlebell Swings  15 Box Jumps 15 Ring

A.  Back Squat 5 x 3 (Shoot for roughly 85%) B.  21-15-9 Overhead Squats Burpees Over the Bar Calorie Row

A.  Every 2 Minutes for 12 Minutes 3 Position Cleans (Power or Full) High-Mid-Low B.  8 Minute AMRAP 10 Deadlift 30 Double Unders C.  3

A.  “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. B.  Please

  A. EMOM for 7:00: ODD: 4 Handstand Push-ups EVEN: Row 7 Calories B.  “Shameless” As many rounds as possible in 20:00 of: 6 Power

A.  Front Squats 3-3-3-3-3 B.  3 Rounds for Time 30 WallBalls 30 Double Unders 20 Burpees

A.  Toes to Bar 5 set of 5 to 10 reps (strict or weighted) B.  Complete as many rounds and reps as possible in 10