Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. Strict Press 1 rm then 2×2 @ 80%   B. “Bomb Voyage”   100 Double-Under Buy-In, then:   21-15-9: Kettlebell Swings (70/53) Burpee

  A. Front Squat 3 rep max. Then 1×3 @ 90% of that weight.   B. “Fran”   21-15-9 reps of   Thrusters (95/65) Pull-ups

  A. Complete 30 Kettlebell Snatches as heavy as your form allows. (15 each arm)   B. Three rounds for time of:   10 Hang

Dana, the tennis champion!!   A. Mobility work. Coaches choice.   B. “Tabata showdown”   Tabata Row (calories) Rest 60 seconds Tabata Wallball Shots (20/14)

  For time;   2001 Meter Row or Run (1.25 miles) Then: 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest To Bar Pullups

  A. Three rounds of max effort STRICT pull-ups. Scaled athletes do 3 x 5 negatives.   B. Three rounds for time of:   Run

  A. Front Squat 5 rep max. Then 1×5 @ 90%   B. 1 minute complex:   10 Kettlebell Swings (70/53) then in remaining time,

    A. Romanian Deadlift 4 x 5. Double overhand grip only. Aim for touch and go   B. Three rounds for time of:  

  A. Partner complex: 30 man makers (sets of 3 each. Then 20 foot walk with dumbbell lockout)   B. EMOM for 12 minutes:  

  A. Back Squat 1 rep max. Then 2×2 @ 80%   B. “Karen”   150 Wallballs for time (20/14)  

  A. Shoulder Press 3 rep max. Then 1×3 @ 80%   B. 10-9-8-7-6-5-4-3-2-1 reps of:   Pull-ups Medicine ball sit-ups (20/14) Power Cleans (135/95)

  A. Barbell Good morning 5×5   B. As many rounds as possible in fifteen minutes of:   200 meter sprint 12 Pistols (alternating) 6

  A. Row 1000 meters for time. Set a new PR!   B. “Diane”   21-15-9 reps of   Deadlifts (225/135) Handstand Push-ups  

  Happy Labor Day! We are open for 9am and 10am classes only today.   “Brutus the Barber Beefcake”   100 Double Unders 90 Walking

  A. “Grindy”   10 Clean and Jerks (135/95) 5 Rounds of Cindy 10 Clean and Jerks (135/95) 5 Rounds of Cindy 10 Clean and

  A. Back squat 3 rep max. Then 1×3 90% of that weight.   B. 5 rounds:   In 3 min: Run 400 meters, then

  A. Hang Power Snatch + Overhead Squat (1+2). Go as heavy as your form will allow for the complex. Then do a drop set

  A. Full Squat clean. 1 rep max. Take up to 20 minutes.   B. Paleo challenge benchmark WOD   Complete as many rounds as

  A. Max height standing box jump. No walk ups allowed.   B. 20-15-10 reps of:   Wallball Shots (20/14) Toes to Bar   REST

  A. Strict press 5 rep max. Then 1×5 @ 90%   B. Five rounds for time of:   10 Push Presses (115/75) 20 Sit-ups

  A. Complete 30 Turkish Getups as heavy as your form allows.   B. 4 rounds for time of:   6 Deadlifts 225/185 9 Toes

  A. 3 x 10 GHD sit-ups   B. As many rounds as possible in seventeen minutes of:   Row 250 meters 5 Strict Handstand

  A. Snatch Balance 3 rep max. Take bar from the rack. Then 1×3 @ 90% of your 3RM weight.   B. Five rounds for

Josh has called out certain CFSC members to participate in the ALS ice bucket challenge. If you’re up for it, tomorrow around 4:30pm. Just bring

  A. Power Clean + Jerk (1+2). Go as heavy as possible for this complex. Don’t drop the bar between the 2 jerks.   B.

  A. Back Squat 5 rep max. Then 1×5 @ 90%   B. As many rounds as possible in fifteen minutes of:   5 Power

  A. “Guilty Remnant”   In teams of 2 complete as many rounds as possible in twenty-two minutes of:   30 Wallball Shots 30 Kettlebell

  A. Row 1000 meters for time. Set a new PR!   B. Four rounds for time of:   Run 400 meters 12 Thrusters (95/65)

  A. Find your 1 rep max for Push Press. Then 2×2 @ 80%   B. As many rounds as possible in fifteen minutes of:

  A. Sign up for a great CrossFit fundraiser event on Sept. 6th at CrossFit Marietta. More details can be found HERE   B. Barbell