Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Back extensions 3 by 10 B.  300 50 Front Squats 75/55 50 Push Ups 50 Box Jumps 24/20 50 Push Press 75/55 50 Burpees

A. Kettlebell Complex as heavy as your form will allow: KB Snatch + KB Overhead Squat (1 +2) B. 12:00 to go as far up

Come meet the folks from Soles 4 Souls, who will be at our gym during ALL classes on Friday! They will be taking donations of

A.  Front Squat  3-3-3-3-3 B.  7 min AMRAP 1 Rope Climbs 10 calorie row 10 Box Jumps 24/20 COMP RX 30/24 OR Legless Rope Climbs

A.  3×10 strict toes to bar, alternating between sets with max effect unbroken handstand pushups B.  3 rounds for time 15 toes to bar 15

A.  Squat Clean 3-3-3-3-3 with a 3 second pause at bottom B.  For time: 21-15-9 Power clean 115/85 Burpees Wall Ball 20/14 Competition RX 135/95 and

A.  Deadlift 5 rep max B. 4 rounds for time 12 Front racked barbell box step ups 95/65 12 Push Press 95/65 12 Pull Ups

A. “Brady” 7 minute AMRAP: 7 pull-ups 7 walking lunge steps each leg (45/25) Rest 2 minutes, then: B. “Sherman” 7 minute AMRAP: 7 Dumbbell

**Remember Saturday we will only have the 9:00 am WOD and the 9:00 am Barbell Club due the hosting the Georgia Fitness League event.** A. 

**Remember Saturday we will only have the 9:00 am WOD and the 9:00 am Barbell Club due the hosting the Georgia Fitness League event.** A. 

A.  3 Rep Max Back Squat, Paleo Challenge WOD B.  “Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo

A.  Ring Dips practice B.  20 Min AMRAP 3 Deadlifts @ 1.5 x bodyweight 6 Ring Dips 9 Box Jumps 30/24 C.  Sign up for

Registration for the 2015 CrossFit Open is now LIVE  https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=game   A.  Snatch 3 rep max ; 2 x 3 @ 80% B.  21-18-15-12-9-6-3 Power

A.  “The Seven“ Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps

A.  Power Clean 1 rep max then 2×2 @80% B.  20 min AMRAP 10 Power Cleans 135/95 30 Double Unders 400 Meter run  

A.  Spend 10 min working on free standing handstand B.  3 rounds for time 800 meter run 50 sit ups 10 pistols C.  Rowing Fundamentals

A.  Over head squat 1 rep max then 2×2 @80% B.  8 min AMRAP 3 power snatch 95/65 3 box jump overs 24/20 6 power

A.  Deadlift 3 rep max then 1×3 @ 90% B. For time: 15 toes to bar 30 hand release pushups Row 300m 12 toes to

A.  10 min Every Min on the Min: 2 Turkish Getups 53/35 (1 right  and 1 left) B.  12 minutes up the ladder of: 1

  A. 30 Turkish Getups not for time. (Top to top)   B. 4 rounds not for time:   5 Dips 5 STRICT Pull-ups  

A.  Snatch 1 rep max, then 2×2 @ 80% B.  For time Run 400M 21 Knees to Elbows 21 Push Ups 21 PVC Squats Run

A.  Hand Stand Push Ups/ Double Under practice B.  15 Min AMRAP 1 HSPU, 10 Double Unders 2 HSPU, 20 Double Unders 3 HSPU, 30

A.  Full Squat Clean 1 rep max, then 2×2 @ 80% B.  5 rounds for time 15 Front Squats 95/65 12 Evil Wheels 9 Toes

A. Knees to Elbows / Toes to Bar practice B. 5 Rounds For Reps with a running clock 90 Seconds of Burpees 60 Seconds of

A.  Back Squat 3 rep max, then 1×3 @90% B.  Jackie 1000 Meter Row 50 Thrusters 45/35 bar 30 Pull Ups C.  Barbell club meets

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

New Year’s day class times 9:00 am and 10:00 am A.  Muscle Up Progressions B.  Running Annie 50-40-30-20-10 Double Unders Situps 400 meter run after

A.  Max Height Box Jump B.  GI Jane 100 Burpee Pull Ups for Time C. New Year’s eve cancelled classes 6:30 pm and 7:30 pm. 

A.  Skill Handstand Push-up progressions B.  Diane 21-15-9 Deadlifts  225/155 HSPU