Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  EMOM for 10 minutes: 2 Turkish Getups 53/35 (one each arm) B.  Dirty Thirty 30 Sit-Ups 30 Deadlifts (225/135) 30 Double Unders (90 singles)

A.  Push Press 3 rep max, then 1×3 at 90% B.  800 meter Run rest as needed 400 meter Run rest as needed 400 meter

A.  Deadlift 1-1-1-1-1-1   B.  “Karen” 150 Wallball shots 20/14  

A.  High Hang Clean, 2 rep max B. 5 minute AMRAP 5 Push Press 95/65 5 Kettlebell Swings 70/53 5 minute AMRAP (after 3 min rest)

A.  Back Squat 3-3-3-3 B.  “Fran” 21-15-9 Thrusters 95/65 Pull-ups C.  Please RSVP via MindBody for Barbell Club!  

A.  Bench Press 2×5 @ 90% B.  “Crazy 8’s” Teams of 2 complete as many rounds as possible in sixteen minutes of: 8 Wall Walks

A.  Overhead Squat 2 rep max  B.  Couch Stretch b/t sets. 30 second hold C.  Four rounds for time of: 10 snatches (power, split, or

A.  3 set of max effort strict pull upS B.  3 x 1 minute L-sit holds C.  As many rounds as possible in twelve minutes

A.  Front rack barbell lunges 3 x 10 (as heavy as possible) B.  3 x 15 V-ups C.  Four rounds for time of: 10 deadlifts

***New class times added, 4 pm and 5 pm on Mondays and Tuesdays. A.  5 rep max push press, then 1 by 5 at 90%

***New class times added, 4 pm and 5 pm on Mondays and Tuesdays. A.  3 rep max high hang squat clean B.  5 wall walks,

**11:00am class is for ladies only** Ladies please feel free to bring a friend to the 11:00am class for a fun team workout and drinks/snacks

A.  5 rep max back squat B.  15 minutes EMOM 1st minute 5 wallballs, 5 power cleans 135/95 2nd minute 5 wallballs, 5 toes to

*7:30 pm class is cancelled **Miles is competing in the USA Weightlifting Pan American Masters on Sunday in Savannah!  Go Miles, lift heavy!!!   A. 

A.  3 max effort unbroken kipping pull ups B.  21-15-9 pullups thrusters 100/70 abmat situps  

***New class times added, 4 pm and 5 pm on Mondays and Tuesdays. A.  deadlift 3 rep max B.  15 min AMRAP 20 meter handstand

***New class times added, 4 pm and 5 pm on Mondays and Tuesdays. A.  shoulder press 1 rep max, then 2 by 2 at 80%

A.  GHD Sit-ups, 3 x 12 B. “Beetlejuice” Teams of 2 or 3. As many rounds as possible in twenty minutes of: 20 Thrusters (95/65)

A.  hang power snatch 2-2-2-2-2 B.  4 rounds for time 3 min row 1 min pullups * score = pullups ** competitors, muscle ups  

A.  1 rep max front squat; 2 by 2 at 80% B.  15 min AMRAP 10 deadlift 95/65 10 shoulder to overhead 95/65 *competitors: 135/95

A.  5 by 5 good mornings (as heavy as possible) B.  5 k run or 5 k row  

A.  3 rep max overhead squat B.  20 min AMRAP,  teams of two 10 Calorie Row 10 Burpees 10 Sit-Ups 10 Wallballs (20/14) *each round

Memorial Day Hours: 10am and 11am classes only. Stay for the cookout after-party!!  “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats

A.  400 meter sprint. 4 rounds. Rest ratio is 1:1 B. Four rounds for time of: 8 Deadlifts 40 Meter Bear Crawl Cash-out: 10 Tire

***New class times added, 4 pm and 5 pm on Mondays and Tuesdays. A.  Shoulder Press 3RM B.  3 rounds for time 500 meter row

***New class times added, 4 pm and 5 pm on Mondays and Tuesdays. A.  hang power clean 2 rep max B.  10-9-8-7-6-5-4-3-2-1 deadlift 95/65 hanging

***New class times added, 4 pm and 5 pm on Mondays and Tuesdays. A.  front squat 3 rep max, then 1×3 at 90% B.  10

***New class times added, 4 pm and 5 pm on Mondays and Tuesdays. A.  hang power snatch 3 rep max B. For time: 800 meter

***New class times added, 4 pm and 5 pm on Mondays and Tuesdays. A.  Deadlift 5-5-5-5-5 B.  Know Thy Self 5 Rope Climbs 25 Wall

Great job Natalia!!   A.  5 Rounds for total calories rowed or biked.  60 seconds work, 60 seconds rest. B.  Bench Press 5 x 5