Workout, Happening, and Updates at CROSSFIT SOUTH COBB
The Blog
Wednesday, 01.13.2016
A. Barbell Row 5-5-5-5-5 B. 5 Rounds for Time 250 Meter Row 20 Meter Broad Jump 200 Meter Run 20 Meter Bear Crawl
Tuesday, 01.12.2016
A. Overhead Squats 5 by 3 B. With a Running Clock: Fran 21-15-9 Thrusters 95/65 Pull Ups at the 10 Minute Mark 30 Snatches at
Monday, 01.11.2016
A. Good Mornings 5 by 5 B. 15 Minute AMRAP 10 Deadlifts 20 Sit Ups 30 Double Unders C. Please RSVP via MindBody for Barbell
Saturday 1.9.16 Team Workout!!
A. In teams of 2 or 3, complete the following in as many rounds as possible in 25:00: 75 Double Unders 20 Front Squats
Friday, 01.08.2016
A. Power Clean 1-1-1-1-1 B. For Time 30-20-10 Goblet Box Step Ups Deadlifts Ring Rows 40 Meter Bear Crawl
Thursday, 01.07.2016
A. Hip Extension 3 by 10 to 15 (Add Weight if Possible) B. Complete as many rounds and reps as possible in 18 minutes of:
Wednesday, 01.06.2016
A. Front Squats 5 by 3 B. 5 Rounds for Time 400 Meter Run 30 Air Squats 30 Sit Ups
Tuesday, 01.05.2016
A. Deadlifts 3-3-3-3-3 B. 4 Rounds for Time 10 Front Rack Lunges 10 Burpees Over the Bar 200 Meter Run C. Sign up for Dr.
Monday 1.4.16
A EMOM for 10 minutes, Pullups or Muscle ups. Choose your own rep scheme depending on your goals! B. 7:00 AMRAP 7 Toes to Bar
Saturday 1.2.16
A. Every minute on the minute for 6:00 Odd: Ring Dips x 6 Even: Double Unders x 20 B. “Tecmo Bowl” AMRAP in 14:00 Clean
Monday 01.02.2017
A. Back Squat 8-8-8-8 B. As Many Rounds as Possible in Seventeen Minutes of: 20 Air Squats 10 Ground to Overhead (135/95) 2 Bar Muscle
Friday 1.1.16
Happy New Year!! We are open for 10:00am and 11:00am classes only “Auld Lang Syne” 32:00 AMRAP in teams of 2 or 3: 16
Thursday, 12.31.2015
A. Power Snatch 1-1-1-1-1 B. For Time 10-9-8-7-6-5-4-3-2-1 Deadlift Burpees Over the Bar Pull Up Box Jump D. Please RSVP via MindBody for Barbell Club!
Wednesday, 12.30.2015
A. Tabata Hollow Holds B. 5 Rounds for Reps 1 Minute Max Calorie Row 1 Minute Rest 1 Minute Max Sit Ups 1 Minute Rest
Tuesday, 12.29.2015
A. Shoulder Press 3-3-3-3-3 B. 10 Minute AMRAP 5 Kettlebell Swings 10 Push ups 20 Double Unders C. Sign up for Dr. Kristin’s Sports Chiropractic
Monday, 12.28.2015
A. Deadlifts 6 x 3 B. 3 Rounds for Time : 400 meter Run 20 Single Arm Overhead Lunges (10 each) 15 Toes to
Satuday 12.26.15
Open Normal Class Schedule Today!! A. Tabata Plank Holds, 8 rounds B. “Small Potatoes” 30-20-10 reps of: Dumbbell Thrusters Burpees Double Unders C. Please RSVP
Friday, 12.25.2015
Merry Christmas! Enjoy your time with your family and friends! We are closed. See you Saturday morning.
Wednesday, 12.23.2015
A. Kelly 5 Rounds for Time: 400 Meter Run 30 WallBalls 30 Box Jumps Christmas Eve class times 9:30am and 10:30am classes only Christmas Day
Tuesday, 12.22.2015
A. Push Press 5 x 5 B. 3 Rounds for Time: 20 Pull Ups 30 Kettlebell Swings 40 Sit Ups C. Sign up for Dr.
Monday, 12.21.2015
A. Back Squats 5-5-5-5-5 B. 15 Minute AMRAP 5 Front Squats 10 Burpees Over the Bar 30 Double Unders C. Please RSVP via MindBody for
Saturday 12.19.15
Brought to you by Payton AKA The Pumpkin Princess, this “12 Days of CrossFit” WOD will be done just like the song: 1… 2,1… 3,2,1…
Friday, 12.18.2015
A. 3 x 10 Turkish Get-Ups B. For Time 50-40-30-20-10 Double Unders Kettlebell Swings
Thursday, 12.17.2015
A. 2 K Row for Time B. 14 Minute AMRAP 1, 3, 5, 7, 9, 11, etc Hang Clean plus Press Weighted Sit Up Goblet
Wednesday, 12.16.2015
A. Tabata Hollow Holds B. 5 Rounds for Time 400 Meter Run 40 Meter Bear Crawl 40 Meter Farmer Carry
Tuesday, 12.15.2015
A. For 10 Minutes Every Minute on the Minute Perform Pull Ups or Muscle Ups (Pick a Challenging Number) B. CrossFit Games Open WOD 13.1
Monday, 12.14.2015
A. Good Mornings 3 by 10 B. In a Team of Two 20 Minute AMRAP 1000 Meter Row 80 Sit Ups 60 Kettlebell Swings 40
Saturday 12.12.15 Team Workout!!
* Don’t forget the Core Stability Workshop with Dr. Kristin Dominguez is at 12:00pm sharp. Bring a friend and a yoga mat! The
Friday, 12.11.2015
A. High Hang Pull 3-3-3-3-3 B. “Fran” 21-15-9 reps, for time of: 95-pound Thruster Pull-ups