Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  CrossFit Total The CrossFit Total consists of 3 lifts: the back squat, press, and deadlift. You will get 3 attempts at each to lift

  A. As a team of 2 or 3, complete as many rounds as possible in twenty minutes of:   400 meter run 6 Tire

A.  Row 1k sprint for time   B.  5 rounds for time: 2 Rope climbs 8 Deadlifts (185/135) 12 Push-ups   C.  Friday, 26th 9:00am,

Have great time with our family and friends. Thursday, 25th Christmas Day, Close Friday, 26th 9:00am, 11:30am, 4:30pm, and 5:30pm

A.  3 x 10 strict toes to bar Use med ball between ankles for additional challenge B.  14 min AMRAP 7 box jumps 30/24 14

A.  Thruster from rack 2-2-2-2   B.  “Small Potatoes” 30-20-10 Dumbbell thrusters (35/25) Burpees Double Unders   D.  Christmas Class times: Wednesday, 24th Christmas Eve,

We had a great time at the Christmas Party.  Thank you Miles and Deanna for hosting us! A.  Power Clean 2-2-2-2   B.  Elizabeth 21-15-9

  “12 Days of CrossFit” will be done just like the song: 1… 2,1… 3,2,1… 4,3,2,1… 5,4,3,2,1 and so on.   “Payton’s 12 Days of

A.  Bench Press 1 rep max then 2×2 80%   B.  20 min AMRAP 12 Thrusters 6 Pistols 25 Double Unders 40 m bear crawl

Christmas Party night!  6:30 pm and 7:30 pm classes are cancelled.  See you at South City Kitchen. Dress to impress!!   A.  4 rounds with

A.  Shoulder Press 3 rep max, then 1 x 3 @ 90%   B.  5 rounds for time:   20 meter Overhead walking lunges 45/25

A.  Snatch Balance 3-3-3. Each set increases in weight as long as your form allows.   B.  15 min AMRAP of   5 Power Cleans

A.  Back Squat 1 rep max!   B. 10 minute AMRAP: 7 Deadlifts at 225/155 14 Toes to Bar 21 Wall ball shots 20/14  

  A. As many rounds as possible in 8 minutes of:   21 Shoulder to overhead (115/75) 12 Front rack lunges in place 6 Chest

A.  Hi hang power snatch + OHS (2+1). Find a tough weight for this complex and do 4 total sets at same weight   B. 

A.  Deadlift 5-5-5-5   B.  6 rounds for time of:   6 Power cleans (155/105) 40 Double Unders 20 meter Bear crawl   C.  Rowing

A.  Deadlift 5-5-5-5   B.  6 rounds for time of:   6 Power cleans (155/105) 40 Double Unders 20 meter Bear crawl   C.  Rowing

A.  3×10 dips or 3×4 muscle ups   B.  “Baby Nate”   AMRAP in 15 minutes:   2 Muscle Ups 4 Hand Stand Push Ups

A.   Push press + Split jerk (2+1). Work up to a tough set of this complex and stick with that weight for 4 total sets

A.  Front squat 1 rep max then 2×2 80%   B.  As many reps in 19 mins of:   Hang squat clean thrusters (95/65)  

  A. “Peppa Pig”   In teams of 2 or 3, complete as many rounds as possible in twenty-four minutes of:   24 Overhead Lunge

A.  Hang Squat Cleans 5×3   B.  Buy-in: reverse tabata air-dyne sprints (10 sec on, 20 sec rest)   Rest 5 mins 5 minute AMRAP

RSVP to: [email protected] no later than the end of the day Friday December 12th.  Please also let me know if you’re bringing your spouse or significant other.

A.  3 sets of max effort unbroken pull-ups  (strict or kipping)   B.  17 min AMRAP:   10 Burpee Box jumps 24/20 10 push press

A.  Back Squat 3 rep max, then 1×3 @ 90%   B.  3 rounds of: 750 meter row Max rep unbroken front squats 95/65115/75 Rest

A.  Snatch Grip Deadlift 3-3-3-3-3   B.  10 min As Many Rounds As Possible: 3 Ground to Overhead at 115/75 6 Ring Dips 9 Toes

  ** Hope you had a great Thanksgiving! We are open for normal hours on Saturday **   “Cindy”   As many rounds as possible

A.  “Billy Bad Ass”   For time: 100 Double Unders 90 Lunge steps 80 Sit-ups 70 Good Mornings (45/33) 60 Box Jumps (24/20) 50 Kettlebell

A.  Enjoy your time with your family and friends.  Happy Thanksgiving from CrossFit South Cobb B.  100 burpees before you eat! C.  That I may

A.  Front squat 3 rep max then 1×3 90%   B.  For time: 15 Chest to bar pull-ups 20 V-ups 30 Thrusters (75/55) 20 V-ups