Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Single Arm Overhead Walking Lunge 4×20 Alternating Arms Each Set B.  4 Rounds for Time 12 Hang Power Cleans 12 Pull Ups 200 Meter Run

A.  Flight Simulator Double Unders (5 min cap) 5-10-15-20-15-10-5 Double Unders Unbroken B.  For Time: 21-15-9 Push Press Burpee Box Jumps

A.  Turkish get up (20 reps alternating) B.  20 min AMRAP 400 meter Run 5 Front Squats C.  Sign up for Dr. Kristin’s Sports Chiropractic

A.  Weighted Good Mornings 5-5-5-5-5 B.  9 min AMRAP 9 Push Ups 9 Sit-Ups Then 3 minute Rest 9 min AMRAP 9 Deadlifts 9 V-Ups

A.  8 min alternating Tabata hollow hold + Tabata superman hold B.  “Lunging Annie” 50-40-30-20-10 Lunges Sit-ups

A.  Overhead Squat 3-3-3-3-3 B.  20 Min AMRAP 200 meter Run 10 Push Ups 20 Double Unders 20 Meter Bear Crawl C.  Please RSVP via

A.  Bent Over Rows 5 x 5 B.  For Time: 400 Meter Run 20 Kettlebell Swings 50 Sit-ups 30 Pull Ups 50 Sip-ups 500 Meter

A.  Front Squat  5 x 3 B.  12 Min AMRAP 15 Wallballs 10 Box Jumps 5 Burpess C.  Sign up for Dr. Kristin’s Sports Chiropractic

A.  Every Minute on the Minute for 10 Minutes HSPUs, pick a number B.  3 rounds for time 400 meter Run 20 Jumping Lunges 30

A.  Deadlift 6 x 2 B.  For time 3 rounds: 500 meter Row 15 Kettlbell Swings 20 Box Jumps

A.  Shoulder Press 3-3-3-3-3 B.  “Bubbles” AMRAP 12 mins 10 Burpees 25 Double Unders C.  Please RSVP via MindBody for Rowing Fundamentals meets at 6:30pm

A.  Every Minute on the Minute for 10 mins 3 Hang Power Clean B. For Time: Run 1600 meters rest 3 min Run 800 meters

A.  Back Squats 5 x 5 B. For Time: Start or End with a 1K Row then 30-20-10 Wallballs Burpees C.  Sign up for Dr.

A.  Supine Ring Rows 5 set of Max Effort B.  5 rounds for time: 200 meter Run 12 Alternating Dumbbell/Kettlebell snatches 20 Sit-ups C.  Please

A.  Weighted step ups 3×10 3×10 (Barbell/Dumbbells/Kettlebell) B.  10 Min AMRAP 50 Double Unders 10 SUMO Deadlifts  

A.  Bent Over Rows, 5×5 B.  3 Rounds for time: 400 meter Run 30 Air Squats 20 Kettlebell Swings C.  Please RSVP via MindBody for

Summer Nutrition Challenge ends today!  Here is a video of the workout explained A.  Thruster 2 rep max (12:00 time cap) B.  14:00 800 meter run buy

A.  10 Min Hip and Shoulder Mobility B.  For Time: 21 Pull ups 21 Box jumps (30/24) 15 Pull ups 15 Box jumps (30/24) 9

Happy Labor Day!  We are open for 9:00am, 10:00am, and 4:30pm classes today.  Barbell Club also meets at 4:30pm   Team of 2 complete the

A.  10 Minutes, every minute on the minute Pull ups (pick the number) B.  16 Min EMOM ODD: 3 Hang Power Snatch EVEN: 30 Double

A.  Deadlift 5 by 3 B. 14 Min AMRAP 8 Deadlifts 185/135 10 Push-ups  20 meter Bear Crawls C.  Please RSVP via MindBody for Rowing

* There is still time to donate to your fellow member Angel North’s support fund!  We will be delivering the gift card to her Wednesday

A.  Hang Power Snatch 2-2-2-2-2 B.  5 rounds for time 200 meter Run 15 Kettlebell Swings 200 meter Run 20 Walking Lunges with Dumbbell Overhead 

A.  Strict Weighted Pullups 3-3-3-3-3 B.  15 min AMRAP 12 Pistols 200 meter run 12 V-Ups