Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Find your 1 rep max for deadlift   B.  “Grace”   30 clean and Jerks for time. (135/95)   C.  NO Sports Chiropractic care

A.  Snatch grip push press + snatch balance (2+1).  Work up to a tough set and repeat complex 3 more times.   B.  AMRAP in 15

  2014 CFSC Hoodies are now on sale! $40 for pullover model and $50 for zip model. Email [email protected] to make your order!   A.

  A.  Shoulder Mobility. Coaches choice   B.  For time:   “Hot Tamale”   4 rounds: 5 power cleans 185/135 200m Run   C.  Thanksgiving

  A.  Front Squat 5 rep max 1 x 5 @ 90%   B.  “Snickerdoodle”   3 min AMRAP: 10 wall balls 20 Double Unders

A. Strict Pull-ups 3 x 10. Add weight if desired   B. For time: 1000 meter row 40 pull ups 30 thrusters 95/65 20 lateral

A.  30 Turkish Get ups not for time. Use a kettlebell or Dummbell. Each rep starts and ends at the top   B.  3 rounds

That stache is coming in good!   A.  5 by 3 Overhead squats. Aim for this tempo: 3 seconds down, 1 second up   B. 

  A. Max height standing box jump. NO walkups   B. AMRAP in 10 minutes of:   10 Wallballs (20/14) 10 Pull-ups   REST 2

We are selling Kill Cliff Bars at the gym on a trial basis. You may purchase them by writing your name on the sales sheet.

A.  Hang Power snatch 2-2-2-2. No jumping jacks   B.  EMOM for 15 mins   ODD: Hang Power snatch x 3 EVEN: Double Unders x

** Core Stability Workshop is this Saturday at 12pm. BRING A FRIEND!!** For more info and to RSVP, click HERE   A.  Shoulder press 1

A.  Back squat 5 rep max, then 1×5 90%   B.  “Sex-stache”   For time:   75 air squats 75 sit-ups 50 air squats 50

A.  Deadlift 3-3-3-3   B.  “Heirloom Bowl” AMRAP in 14 mins:   8 Deadlifts (185/135) 4 STRICT Pullups 20 meter Bear crawl   C. Barbell

  * Join us today and BRING A FRIEND for this awesome fundraiser benefitting Movember. Purchase a Movember tshirt for $25 and all proceeds benefit

** Moustache Bash 2014 is Saturday!  See you there!!**   A.  Hang power clean 2-2-2-2.  Try to increase weight each set.  NO jumping jack cleans.

  A.  Front squat 1 rep max with 3 second pause at the bottom   B.   For time:   21-15-9   Overhead Squat (95/65) Burpees

  A.  3 rounds of 400m sprint.   Rest 2 min between rounds   B.  15 min AMRAP of:   6 Handstand pushups 8 Hang

  A.  Barbell Good Morning 5 x 5. Same tough weight for all 5 sets   B.  2 rounds for time:   10 deadlifts 225/155

A.  5 sets of this complex: 2 strict press + 4 Push Presses.   B.  7 rounds for time: 7 push press 95/65 7 toes

  A. 30 Turkish get ups Not for time. Use a kettlebell or dumbbell. “Top to top” reps   B. 5 rounds of:   2

  A.  The 7:30pm class is canceled tonight. Be safe out there!! Also WEAR a costume to WOD in!!   B.  Bench Press 5 rep

  A.  Front Squat 3 rep max with 3 second pause at bottom of EACH rep   B.  “Karen”  150 Wallballs (20/14)   C.  Rowing

A.  Clean Pulls 5 x 3 with 3 second pause at the knee. Do these while staying in control of bar the whole time  

Great turn out for the social!   A.  Shoulder Press 3 rep max, then 1 x 3 @ 90%   B.  AMRAP in 15 mins:

  Bring your running shoes!   A.  Sprint 800 meters, 3 rounds. Rest 5 minutes between rounds.   B.  For time:   21-15-9 reps of

  Pumpkin WOD for time:   800 meter pumpkin run 31 pumpkin lunge steps EACH leg 31 burpees over pumpkin 31 box step ups with

A.  Deadlift 4-4-4-4   B.  For time:   50-40-30-20-10 Row for calories Sit-ups   ** Join us from 4:30pm to 6:30pm Friday night for the

How big is your pumpkin?   A. Weighted pullups 3 rep max. Or do 3 x 5 negatives if u cannot do weighted pull ups

A. Shoulder Press 5 rep max, Then 1×5 @ 90%   B. 12 min amrap 5 clean and jerks (95/65) 10 Toes to bar 20