Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Deadlift 3 x 10 B. 15 Minute AMRAP 5 Hand Stand Push Ups 10 Front Rack Lunges 200 Meter Run C.  Please RSVP via

A.  Overhead Squats 5-5-5-5-5 B. For Time 12-9-6-3 Hang Clean Toes to Bar ** Thursday, 7:30 pm CrossFit class cancelled for Holiday Party.

A.  Flight Simulator 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken

A.  Front Squats 5 by 5 B.  7 Minute AMRAP 7 Push Press 7 Pull Ups 2 Minute Rest 7 Minute AMRAP 7 Deadlifts 7

A.  Hang Snatch (Power or Full) 5 by 2 B.  CrossFit Open 1.1 10 Minute AMRAP 30 Double Unders 15 Power Snatch

A.  Barbell Rows 5 by 5 B.  5 Rounds for Time 10 Pull Ups 10 Burpee Box Jumps C.  Please RSVP via MindBody for Rowing

A.  Good Mornings 6×6   B.  20 Minute AMRAP 250 Meter Row 20 Kettlebell Swings 20 Wallball Shots

A.  Every Minute on the Minute for 10 Minute Hand Stand Push Ups (athletes choice for reps) B.  3 Rounds for Time 400 Meter Run

A.  Back Squat 5-5-5-5-5 B.  15 Minute AMRAP 5 Burpees 10 Deadlifts 15 Sit Ups C.  Please RSVP via MindBody for Barbell Club!  Monday barbell

A. “Glen” For time: 135 pound Clean and Jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees

Eat Well!  No Classes today. D.  Thursday 11/26 – CLOSED (eat well!) Friday 11/27 – 9:30am and 10:30am classes only Saturday 11/28 – Normal hours

A.  Evil Wheel 5 by 10 B.  20 Minute AMRAP 200 Meter Run 5 Pull Ups 10 Push Ups 15 Air Squats C.  Thanksgiving hours!

A.  Thrusters 2-2-2-2-2 B.  10 Minute AMRAP 5 Burpees 10 Box Step Ups 15 Double Unders C.  Sign up for Dr. Kristin’s Sports Chiropractic care

A.  Sumo Deadlift 5 by 3 B.  3 Rounds for Time 400 Meter Run 30 Russian Kettlebell Swings 30 Sit Ups C.  Please RSVP via

A.  Push Press 5 by 3 B.  3 Rounds for Time 400 Meter Run 20 Push Ups 20 Box Step Ups with a Medbell  

A.  Alternating Tabata 8 Minutes Hollow and Superman Hold B.  15 Minute AMRAP 5 Pull Ups 10 Box Jumps 15 Sit Ups C.  Please RSVP via

A. Overhead Squats 3-3-3-3-3 B.  For Time 21-15-9 Thrusters Burpees  

A.  Good Mornings 5 by 10 B.  4 Rounds 1 Minute max Toes to Bar 1 Minute max Kettlebell Swings 1 Minute max Cal Row

A.  Back Squats 5 x 3 B.  20 Minute AMRAP 50 Air Squats 30 Double Unders 20 Kettlebell/ Bumbbell Snatches C.  Please RSVP via MindBody

A.  Bench Press 5 by 3 B.  10 Minute AMRAP 5 Toes to Bar 7 Burpees 15 Kettlebell Swings    

A.  3 Position Clean (Full or Power) 5 Sets B.  3 Rounds for Time 10 Power Cleans 20 Box Jumps 30 Sit Ups C.  Please

A.  Back Squats 5-5-5-5-5 B.  5 Rounds for Time 5 Pull Ups 10 Goblet Squats 30 Double Unders 250 Meter Row

A.  Shoulder Press 5 by 3 B.  12 Minute AMRAP 10 Push Ups 15 Sit Ups 200 Meters Run C.  Sign up for Dr. Kristin’s

A.  Deadlift 7 X 2 B.  Teams of 2 For time: 50 Box Jumps 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps 50

A.  Rope Climb Practice 10 minutes B. 10 Rounds for Time 5 Pull Ups 10 Box Jumps 15 Sit Ups