Workout, Happening, and Updates at CROSSFIT SOUTH COBB

“Mystery WOD” A. Come on in for a great WOD tomorrow!  You won’t be disappointed.  B. Barbell Club meets at 9am and 10:30am

A.  Mobility Work. Coaches choice.  B.  21-14-7 reps of:  Hang Squat Cleans @ 95/65  Ring Dips C. Friday Night Lights begins at 7:00pm. See you

A.  Snatch Balance 3-3-3 B.  12 Minute AMRAP 5 toes to bar 10 jumping squats, inches 6 vertical off the ground 15 kettlebell swings 70/53 C. 

A.  Back Squat 5 rep max B.  Karen 150 Wall Balls for Time C.  Sign for the Cookies at Cookies and Kilo’s HERE

A.  CORE: Evil Wheels/Ring Plank Holds/ Weighted Planks B.  For time 10-9-8-7-6-5-4-3-2-1 Box Jumps 24/20 Ring Rows Thrusters @ 95/65 C.  Sign up for Dr.

A.  Front Squat 1 rep max; 2×2@ 80% B. For time: 10 Pull Ups 20 Push Ups 30 Front Rack Lunges @ 75/55 40 Push

A.  Push Press + Split Jerk (2+1).  Work up to a heavy set, then perform same weight for 4 more sets B.  “Snack Attack” As

A.  1000 meter row time B.  For time 25 pullups 25 squat cleans 95/65 25 pushups 50 overhead walking lunges 45/25 Run 400m 50 overhead

A.  Overhead Squat 3-3-3-3-3 with a 3 second pause at bottom B.  9 Min AMRAP 15 body-weight dead-lifts times 1.25 Male/ 1 Female 10 handstand pushups

Paleo Challenge WOD A.  Back squat 3RM B. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull,

A.  Take 3 attempts to get max double unders in a row B.  3 rounds for time 12 kettlebell snatch at 53/35 400m Run C. 

A.  Shoulder Press 3-3-3-3-3 B.  7 rounds for time 250 meter row or 200 meter run 7 hanging power cleans at 135/95 7 Burpees C. 

A. 3 rounds of: 6 Plyo Push-ups Max Effort Toes to Bar *Rest 2 min between sets B. “Death by Thruster” 1st minute: 1 thruster

A.  Back Squat 5-5-5-5-5 B. 3 rounds for time 5 Muscle Ups 10 Goblet Squats 53/25 50 Double Unders  

A.  Squat Clean 1RM then 2×2 @80% B.  15 min AMRAP: 5 dumbbell man makers 25/20 200 meter run 10 burpees https://www.youtube.com/watch?v=iMNnvhg1JcM C.  Rowing Fundamentals

A.  Rope Climbs practice B.  “Know Thy Self” For time: 5 Rope Climbs 25 Wall Ball Shots 24/20 50 Pull Ups 100 Double Unders Move

A.  Rope Climbs practice B.  “Know Thy Self” For time: 5 Rope Climbs 25 Wall Ball Shots 24/20 50 Pull Ups 100 Double Unders Move

A.  deadlift 1 rep max, then 2 by 5 at 80% B.  12 min every min on the min do 3 overhead squats at 95/65 and 3

A.  1 rep max overhead squat, then  2 by 3 at 80% B.  For time: Start with a 1000 meter row/Air Dyne, then 10-9-8-7-6-5-4-3-2-1 clean

A. “My Bloody Valentine” 9-15-21 reps of: Chest to Bar Pull-ups Hang Squat Cleans (135/95) Atomic Sit-ups (25/15) 20 meter bear crawl after each round

A.  Deadlift: 5-5-5-5-5 B.  5 rounds for time 30 wall ball shots 20/14 15 kettlebell swings 53/35 rest 2 min between rounds

A.  Hang Power Clean 1 rep max, then 2 x 2 @80% B.  For time of 20-15-10-5 lateral box jump overs 20/16 decline push ups

A.  10 minutes to practice Handstand progressions (holds on wall, holds in air, walks, or kick-ups) B. For time: 100 weighted sit ups with plate

A.  Overhead Squat 3 rep max, then 1×3 at 90% B.  15 min AMRAP 10 Thrusters 95/65 10 Pull Ups 10 Burpees C.  Sign up

A.  Good Mornings 5-5-5-5-5 B.  5 rounds for time 25 kettlebell swings 53/35 10 jumping lunges C.  Barbell club meets at 4:30pm and 6:00pm. Each

** Please remember to enter the gym through SUITE 8 lobby (kids area) during Saturday classes. We are painting the concrete floor and need to

A.  Deadlift 3-3-3-3-3 B.  9 Min AMRAP, score number of reps 40 meter farmers carry with dumbbells 35/25 1 dumbbell squat clean 35/25 1 dumbbell

A.  3 rounds of max strict pullups B.  For Reps: 2 Minutes of Each Running Clock Double Unders Sit Ups Hanging Power Cleans 95/65 lbs

A.  500 meter sprint row x 4 rest 1:1 B. 7 rounds for time. 1 Snatch 3 Overhead Squats 9 Back Rack Lunges RX 1/2

A.  Kettlebell Snatch 3-3-3-3-3 B.  JT 21-15-9 Hand Stand Push Ups Ring Dips Push Ups Competition RX 20 pound vest C.  Sign up for Dr.