Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. Work up to a 5 rep max for Front Squat with a 3 second pause at the bottom for each rep. Have a

What a beautiful weekend!  We have fun when we lift!   A.  3 x 10 handstand push-ups   B.  15 min AMRAP 20 Air squats

  Saturday Team WOD   * In teams of 2 complete the following relay style. 1 partner works whilst other rests.   A. “Seminole”  

A. Push Press 1 rep max, then 2×2 @ 80%   B. “Grace”   30 Clean and Jerks for time (135/95)   C. Extra Credit,

A. Introduce yourself to your class.  Tell them your favorite flavor of ice-cream.   B. Snatch balance 3 rep max then 1×3 @ 80%  

  A. Row 1000 meters for time. 2 rounds. Rest 5 minutes between rounds.   B. “Dr. Narcisse”   Five rounds for time:   40

Congrats to the ladies of CFSC for bringing home some new jewelry on Saturday!!   A. Back squat 1 rep max. then 2×2 80%  

  A. Romanian Deadlift 5 x 5. Double overhand grip only. Make these touch and go   B. “Cookie Power”   As many rounds as

    The gym is CLOSED today while we host the Cookies and Kilos Open Weightlifting competition. If you’d like to come watch the meet,

  A. Squat clean + High Hang squat clean (As heavy as your form allows for the complex. Do not drop bar between reps). Then

  A. Find your maximum height for standing box jump. Take 10 minutes.   B. As many rounds as possible in seventeen minutes of:  

  A. Work up to a 2 rep max for Power Cleans. Drop the bar after each rep. Then 1×2 @ 90%. NO JUMPING JACK

Pre order your tshirt for Movember!!   A. Back Squat 3 rep Max. Then 1×3 @ 90%   B. Ten rounds for time of:  

  A. Push Press 3 rep max. NO jerks!! Then 1×3 @ 90%     B. Every minute on the minute for 12 minutes:  

  A. “Gizmo”   Four rounds for time of:   40 meter bear crawl 8 Clean and Jerks (155/105) 5 Jumbo Tire Flips Run 400

  A. 3 sets of 10 ring dips OR 10 muscle ups. Not for time. Focus on technique and ROM   B. “Fight Gone Bad!”

  A. Snatch High Pull + Power Snatch (AHAP for the complex, then 1 @ 90%)   B. AMRAP in 12 minutes:   3 STRICT

  A. 3 x 12 GHD Sit-ups. Scale as needed   B. For time:   Run 1200 meters 25 Deadlifts (185/125) 5 Rope Climbs 25

  A. Push Press 3 rep Max. NO Jerks!! Then 1×3 @ 90%   B. “Small Potatoes”   30-20-10 reps of:   Dumbbell thrusters (35/25)

  A. Find your new 5 rep max for Back Squat. Then 1 x 5 @ 90%   B. “Pig Sooie”   10-9-8-7-6-5-4-3-2-1 reps of:

  “Wreck it Ralph”   In Teams of 2 or 3 performing the following for time:   Buy-in: 4 x 400 meter sprint relay. *

  A. Complete 3 x 10 Dips. (rings or bar dips). NO bands. Do 3 x 5 negatives if you cannot do dips without the

  “Dustin”   Run 2.5 kilometers then:   20 push-ups 20 wall balls 20/14 20 burpees 20 walking lunges 20 kettlebell swings 53/35 20 sit-ups

  A. Barbell Good mornings 5×5   B. Every minute on the minute for 15 minutes:   Odd: 1 Power Snatch, 1 Hang Power Snatch,

  A. Front Squat 1 rep max. Then 2 x 2 80%   B. As many rounds as possible in twelve minutes of:   6

  A. Push Press 5 rep max. Then 1 x 5 @ 90%. NO JERKS!!   B. Three rounds for time of:   5 Squat

  A. 4 x 20 Overhead barbell lunge steps. Go as heavy as your form allows.   B. Three rounds for time of:   50

  A. 3 Position Snatch (Floor, Hang, High Hang). Go as heavy as your form allows for the complex. Then 1 drop set at 90%

  A. 400 meter sprint. 3 rounds. Rest 2 minutes between rounds. These are SPRINTS, not jogs.   B. Four rounds for time of:  

  A. 5×3 clean pulls with 3 second pause at the knee.   B. “Cat Burglar”   9-15-21 reps of:   Deadlifts (225/145) Box Step