Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Good mornings 5 by 5 As Heavy As Possible B. “Helen” Three rounds for time: 400 meters Run 21 Kettlebell Swings 1 pood 1/2

A.  Hang Power Clean 2-2-2-2-2 B.  3 rounds for time 10 Hang power Cleans 115/80 15 Calorie Row or Airdyne

A.  Push Press 3 rep max B.  “Captain” EMOM for 15 minutes: ODD: 7 Overhead Squats (choose your own weight) EVEN: 14 V-ups C.  Sign

A.  Hang Power Snatch 3 rep max B.  In teams of two complete as many rounds and reps as possible in 30 minutes of: 400

A.  Deadlift 5-5-5-5-5 B.  Every 4 minutes for 20 minutes (5 sets) 25 Wall Ball Shots 20/14 lbs 50 Double Unders C.  Please RSVP via

A.  Power Snatch 2-2-2-2-2 Reset between each rep B.  For time: 50 Calories Row 50 Kettlebell Swings 32kg/24kg 800 Meters Run

A.  Front Squat 5 rep max, then 1 by 5@90% B.  Complete as many rounds and reps as possible in 9 minutes of: 3 Hang

A.  Shoulder Press 5 rep max, then 1 by 5 @90% B.  Know Thy Self 5 Rope Climbs 25 Wall Ball Shots 24/20 50 Pull

A.  Snatch 1 rep max B.  Every 90 seconds, for 15 minutes (10 sets): 5 Hang Power Cleans (you pick your own weight) 10 Burpees

A.  Bench Press 3 rep max, then 1 by 3 at 90% B.  Complete as many rounds and reps as possible in 12 minutes of:

A.  Deadlift 1 rep max B.  Annie 50-40-30-20-10 Double Unders ABMAT Sit Ups

A.  Push Press 3 rep max, then 1 by 3 at 90% B.  Five rounds for time: 300 Meters Row 12 Front Squats 95/65 12

A.  Clean 1 rep max B.  15 min AMRAP 2 Cleans at 75% of your 1 rep max 20 Burpees 200 meter Run C.  Please

A)  “Fire Truck” In teams of 2 complete the following: As many rounds in 20 minutes of: 10 Tire Flips 20 Tire Jumps 200 Meter Farmer

A.  Back Squat 3 rep max, them 1 by 10 at 75% B.  “Miagi” For Time 50 Deadlifts 135/95 50 kettlebell swings 53/35  

A.  Overhead Squat 2 rep max B.  Death by Power Clean 135/95 With a continuously running clock perform 1 Power Cleam on minute 1. At

A.  Pull Ups max effect 1st attempt strict 2nd attempt kipping 3rd attempt kipping (kipping is not with a band and only if at least

A.  Front Rack Barbell Lunges 3 by 10 As heavy as possible B.  sets for max reps of: 60 seconds of Rowing for calories Rest

A.  Push Press 5 rep max, then 1 by 5 @90% B.  F-R-E-A-K Fran 21 Thrusters 95/65 21 Pull Ups Eva 800 meter Run 30

Classes today are CANCELED while we host the 2015 Georgia Games Weightlifting meet.  The event runs from 9am to 4pm.  It is FREE to come

A.  Bench Press 1 rep max; 1 by 10 at 75% B. For time: 800 meter Run buy in Then 7 min AMRAP 10 Air

A.  High Hang Squat Clean 3 rep max B.  7 Rounds of: 10 Medball Squat Cleans 20/14 10 Burpess C.  Please RSVP via MindBody for

Summer Nutrition Challenge Starts 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.  Power Snatch 2 rep max B.  8 min AMRAP 7 Front Squats, 185/135 7 Chest to Bar Pull ups Rest 3 min then 8

A.  Deadlift 3 rep max, the 1×5 at 90% B.  3 rounds for time 30 Calorie Row 30 Kettlebell Swings 53/35 30 Wallballs 20/14 D.

*  Free Nutrition Seminar is at 12pm Saturday at the gym, don’t miss it!!! *   “Prince John” For time: 400 meter run 45 Back