Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  ***New class times added, 4 pm and 5 pm on Mondays and Tuesdays. A.  Power Snatch 2-2-2-2-2  (reset between each rep) B.  5 Rounds

A. front squat 5 rep max, then 1×5 at 90% B.  10 min AMRAP 50 air squats 10 clapping pushups 1 muscle up C.  Rowing

A.  shoulder press 5 rep max, then 1×5 at 90% B.  Annie 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

A.  Deadlift 3-3-3-3-3 B.  3 rounds for time 400 meter run 15 deadlifts (225/155) 30 wallballs (20/14) C.  Sign up for Dr. Kristin’s Sports Chiropractic

A.  Strict Pull up 3 sets of max effort B.  2 rounds for time: 25 Box Jumps (24/20) 20 Chest to Bar Pull-Ups 15 Handstand

A. 4 minute amrap: 4 Toes to Bar 8 Box Jumps (24/20) A1. 4 minute amrap (after 1 minute rest) 4 Burpee Box Jump Overs

A.  Power Snatch 1 rep max B.  12 Minute Ladder 2 Deadlifts @ 225/155 10 Double Unders 4 Deadlifts @ 225/155 20 Double Unders 6

* Don’t forget to order your new CrossFit South Cobb Shirts and Tanks! * A.  3 rep max weighted pull ups B.  Death by Front

* New CrossFit tshirts and tanks now on sale! * A.  Deadlift 1 rep max B. Five Minutes 5 Minute Row for Calories rest 2

A.  back squat 3 rep max B.  10 Minutes for Max Total Weight Squat Clean and Jerk (any jerk), you pick the weight! Score equal

A.  High Hang Squat Clean 2 rep max B.  Freak 21 thrusters  at 95/65 21 pull ups 800 meter run 30 kettlebell swings 2/1.5 pood

A.  4 rounds for TOTAL calories rowed. 60 seconds max effort then 60 seconds rest.  B. 2 rounds of 20 meter farmer carry + 20

A.  Push press 3 rep max, then 1 by 3 @ 90% B.  “Nasty Girls’ 3 rounds for time: 50 Air Squats 7 Muscle Ups

A.  Overhead Squat 2-2-2-2 B.  20 pistols squats each leg, NOT for time C.  For time: 5 deadlifts 225/185 10 toes to bar 15 pull

A.  Bench Press 1 rep max, then 2 by 2 at 80% B.  7 minute AMRAP 1 snatch 95/65 10 double unders 2 snatches 95/65

A.  3 x 10 front rack barbell lunges as heavy as possible B. for time 5 rounds 10 cleans 105/75 10 toes to bar then

A.  push press 5 rep max them,  1 by 5 at 90% B.  for time 500 meter row then 5 rounds of 10 Arm dumbbell

A. Four rounds NOT for time: 10 Back Extensions 6 Toes To Bar 4 Pistols (alternating) B. Four rounds for time of: 8 Burpees over

A.  3 rep max of high hang squat cleans B.  AMRAP in 8 minutes 15 calorie row 15 wallballs 20/14

A.  Back Squat 5 rep max B.  15 minute AMRAP 200 meter run 10 front squats 135/95 1 rope climb C.  Rowing Fundamentals meets at

A.   power snatch 2-2-2-2 B.  20 Seconds of Work 10 Seconds of Rest for 8 Rounds of each: Row for Calories Push-Ups Sit-Ups Box Jump

A.  Deadlift 3 rep max B.  3 rounds for time of: 50 Double Unders 20 Kettlebell Swings 53/35 7 Jerks 135/95 * competitors: 70/53 and

A. 3 sets of max effort strict pull ups B.  for time 50 pull ups 50 burpees to 6 inch target above head *RX+ chest

Robin and Tucker!! A.  Bench Press 5-5-5.  Then 2×3 @ 75% B.  3 x 8 Steps each leg (Death March) B1.  Reverse Crunch 3 x

A.   1 rep max shoulder press, then  2 by 2 at 80% B.  20 turkish get-ups Not for time 53/35 C.  For time 21-15-9 400

A.  Hang Power Clean 1 rep max B.  3 rounds for time 9 Cleans (power, split, or full) 145/105 15 push ups 21 overhead squats

A.  Hang Power Clean 1 rep max B.  3 rounds for time 9 Cleans (power, split, or full) 145/105 15 push ups 21 overhead squats

A.  Front Squat 1 rep max,  2×2@80% B.  For time 10-9-8-7-6-5-4-3-2-1 Weighted Box Steps on 20 inches box at 75/55 Muscle Ups  

A.  3 rep max overhead squat B. 10 Minute AMRAP 1 snatch 1 overhead squat 1 snatch grip behind the neck thruster 200 meter run

A.  3 sets of max effort strict pull ups B.  For time 250 double unders 21 deadlifts 150 Double unders 15 deadlifts 75 double unders