Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.    4 x 8 Barbell Good Mornings B.    “Norma”     As many rounds as possible in seventeen minutes of: 12 Ring Pushups 10

A.  10 Minute mobility session B.  Barbara Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes

A.  shoulder press 3 rep max B.  3 rounds for time 30 wallball shoots 20/14 20 box jumps 24/20 10 atomic situps 25/15 C.  Rowing

A.  Hang Power Clean 2 rep max B.  10 min AMRAP 5 squat cleans 135/95 200 meter run  

A.  Front Squat 3 rep max, then 1 x 3 at 90% B.  5 rounds for time 15 burpees 50 double unders C.  Sign up

A.  Hang Power Snatch 3 rep max B.  For Time at 95/65 20 thrusters 20 front rack lungs 20 push presses 20 overhead squats 20

 A.  “Horrible Bosses” Teams of  3 complete as many rounds as possible in sixteen minutes of: 10 Front Squats (185/135) 20 Chest to Bar Pull-ups

A.  Deadlift 5-5-5-5  B.  As many rounds as possible in ten minutes of: 10 Russian Kettlebell Swings (53/35) 20 Sit-ups 30 Double Unders 

A.  Mobility Work.  Coaches Choice   B.  “GI Jane” 100 Burpee Pull-ups for time   C.  Rowing Fundamentals meets at 6:30pm with Dustin!  Spaces are

A.  Shoulder Press 5 rep max, then 1 x 5 at 90%  B.  For time:   10 overhead squats 95/65   25 Push Ups   8 overhead

A.  hang power clean 3 rep max B.  10 minutes every minute on the minute 1 Clean 2 Front Squat 3 Push Jerk RX =

A.  Front squat 5 rep max, then 1 x 5 at 90% B.  Jackie 1000 meter row 50 Thrusters at 45/35 30 Pull Ups C. 

A. 25 Burpee Box Jumps for time: B. Complete the following complex as heavy as your form allows: 1 Power Clean + 1 Clean +

A.  Pistol Progression B.  Nancy 5 rounds for time   400 meter run   15 overhead squats at 95/65 C. 7:30 class is CANCELLED for Friday Night

A.  Muscle Up Progression (20 Minutes)  B.  “Running Annie”  50-40-30-20-10 reps of:  Double unders   Situps abmat   200 meters run after each set of situps   C. 

A.  Max Height Box Jump B.  20 Minute AMRAP 5 pullups 15 kettlebell swings 53/35 25 PVC overhead squats  

A.  Hand Stand Push Ups practice for 20 Minutes B.  Diane 21-15-9 Deadlifts at 225/155 HSPU C.  Sign up for Dr. Kristin’s Sports Chiropractic care

A. Crossfit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep B.  Baseline 500 meter row 40 PVC air squats 30 situps

** Be sure to sign up for CFSC’s newest class: “Need for Speed”. For more info visit www.crossfitsouthcobb.com/run A. Bench Press 3 x 10 B.

A.  3 sets not for time: 7 L-pullups alternating with max effort unbroken ring dips B.  15 mins of every minute on the minute of

A.  10 min every minute on the minute: 2 turkish getups 53/35 (1 right + 1 left) B.  “Dirty Thirty” 30 sit-ups 30 deadlifts (225/135)

A.  Power Clean 1 rep max, then 2×2 @80% B.  5 rounds for time 10 burpee box jumps 24/20 10 push press 75/55 10 weighted

A.  Over head squat 1 rep max,  then 2×2 at 80% B.  10 min AMRAP 30 double unders 15 power snatch at 75/55 C.  Sign

A.  Thrusters from rack 2-2-2-2 B. for time BUY IN: 10 tire flips then 4 rounds of 7 deadlifts 225/155 14 toes to bar 21

  We are CLOSED today while hosting the Cookies & Kilos Spring Open.  Come by and check out some great weightlifting!   Ladies Session lifts

A.  Snatch Balance 3-3-3-3-3 B.  3 rounds: 10 handstand pushups 10 clean and jerks 135/95 C.  The Gym is CLOSED Saturday for the Cookies and

A.  Hang squat Clean 3 rep max, then 1×3 at 90% B.  3 rounds: 400 meter run 10 deadlifts 205/155 15 box jumps C.  Sign

A.  3 sets NOT for time: 5 to 7 reps of L pullups 5 to 7 reps of kettlebell clean and press each arm 150

A.  Push press + Split jerk (2+1) B.  Goat Day 20 Minutes on The Minute Odd Minute: Goat 1 Even Minute: Goat 2 *common movements:

A.  Front Squat 3 rep max then 1×3 at 90% B.  For time 200 meter sandbag run 50 back extensions OR good mornings 45/33 50