Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Hang Power Clean 1 rep max B.  For Time: 5 Rounds of “Cindy” THEN 15 Snatches (Split, Squat, Power or Muscle)  at 105/75 THEN

A.  Front Squat 1 rep max, then 1 by 5 at 90% B.  3 by 10 Ring Dips C.  “Christine” 3 rounds for time 500

A.  Bench Press 3 rep max, then 1 by 5 at 90% B.  12 Minute AMRAP 50 Double Under THEN 4 Toes to Bar 8

A.  3 set of Max Effect Strict Pull Ups B.  5 Wall Walks C.  For time: 15 Thrusters 75/45 250 meter Row 20 Thrusters 75/45

A. Back squat + 3 sec Pause back squat (2+1). Work up to a difficult weight and perform 4 sets  B. “Filet” As many rounds

A.  Good mornings 5 x 5, as heavy as your form allows   B. AMRAP 20 mins 7 Power Cleans 135/95 14 Burpees 400 meter

A.  Shoulder Press 3 rep max B. For Time: 100 Double Under then 4 Rounds for Time 5 Muscle Ups 10 Front Squats (155/105) 15

A.  Hang Power Clean 2 rep max B.  4 Rounds for Time 400 Meter Run 50 Air Squats    

A.  Front Squat 3 rep max, then  1 by 5 @ 90% B.  21 – 15 – 9 Deadlift 275/185 Box Jumps 30/24 C.  Sign

A.  Hang Power Snatch 3 rep max B.  3 Rounds for Time 10 Hang Power Snatch 95/65 20 Chest to Bar Pull-Ups 50 Double Unders

A. Power Clean + Split Jerk (2+1). Work up to a challenging weight and do 4 sets.  B. “Maid Marian” As many rounds as possible

A.  Bench Press 5 rep max, then 1 by 5 at 90% B.  “Luce” 3 rounds for time: 1 K Run 10 Muscle-ups 100 Squats

A.  Deadlift 5 rep max; 1 by 5 at 90% B.  3×10 Evil Wheels C.  3 Minute AMRAP: 6 Front Squats 135/95 6 Over the

A.  Shoulder Press 5 rep max, 1 x 5 at 90% B.  3×10 Ring Dips C.  “Tabata this!” Tabata Row (8 Rounds) Rest 1 minute Tabata

A.  Clean 1 rep max B.  3 x 10 GHD Sit-ups C.    In teams of two, relay style, complete the following for time: Run

A.  Front Squat 5 rep max, then 1 x 5 at 90% B.  “Jackie” 1000 meter Row 50 Thrusters  45 both guys and girls 30

A.  Pistol Progression B.  Nancy 5 rounds for time 400 meter Run 15 Overhead Squats 95/65

A.  Muscle Up Progression B.  Running Annie 50-40-30-20-10 Double Unders Situps 200 meter run after each set of situps C.  Please RSVP via MindBody for

A.  Max Height Box Jump B.  GI Jane 100 Burpee Pull-ups Ideally, the pull-up bar is one foot above your reach.    

A.  Handstand Pushup Practice B.  Diane 21-15-9 Deadlifts at 225/155 Handstand Pushups C.  Sign up for Dr. Kristin’s Sports Chiropractic care at the gym! HERE

A.  CrossFit Total Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep B.  Baseline 500 meter Row 40 PVC Air Squats 30 Sit-ups

A.  Pendlay Rows 5 x 5   B.  Tabata Plank Holds   C.  “Corpulent Cleric” 10-9-8-7-6-5-4-3-2-1 reps of: Calories Rowed (reset rower after each round)

A.  20 Minutes of GOAT work, Athlete’s Choice.  “What is a GOAT?” B. “Partner Running Cindy” 30 min AMRAP 400 Meter Run 5 Pull Ups

A.  Max Effort Strict Handstand Pushups B.  15 min AMRAP 15 Push Presses 135/95 15 Overhead Squats 135/95 30 Situps C.  Please RSVP via MindBody

A.  3 x 15 GHD sit-ups B.  4 rounds for time of: 350 meter run 50 meter walking lunges  

A.  Power Snatch 1 Rep Max B.  5 Rounds for time 15 Deadlifts  135/95 12 Hang Power Cleans 135/95 9 Front Squats 135/95 6 Push

A.  3 Rep Max Weighted Pull Up B.  10 rounds for time: 30 Seconds of Burpees Rest 30 Seconds 30 Seconds of  Dumbbell Thrusters 45/30

Team Workout for time: Buy-In: 50 Calorie Row 50 DB/KB thrusters (53/35)  40 Walking Lunges w/ DB in front rack  30 burpees 20 Ring Dips