Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. Front Squat 1 rep max. Then 2×2 @ 80%   B. “Tabata Something Else”   Complete 32 intervals of 20 seconds of work

Chris and Whitney were engaged this weekend!! Congrats guys!!   A. Max effort unbroken STRICT pull-ups.  3 rounds total. Those who use pull-up assistance, do

  A.  Four rounds of:   10 second handstand hold 20 second wall sit 30 second plank hold   * Rest 30 seconds between rounds

Who’s the stud muffin from the 5:45 class in the middle??   A. Hang Power Clean 3-3-2-2-1-1-1   B. “Nasty Girls”   three rounds of:

  A. Push Press 3 rep max. Then 1 x 3 @ 90%   B. “Holy Wayne”   10-9-8-7-6-5-4-3-2-1 reps of:   Calorie Row Hang

  A. Double under practice. Experienced members try for max effort unbroken Double Unders. 3 attempts total.   B. “Sharknado”   60 Double Unders 50

  A. Deadlift 5-3-3-2-2-1-1-1   B. Four rounds for time of:   Run 200m w/ sandbag 15 push-ups 10 Toes to Bar   C. Sign

  Congrats to all our lifters who competed in this Saturday’s Georgia Games.  We are so proud of you!!  Tons of personal records were set

  “Bell”   3 rounds for time of:   185-lb/125lb deadlifts, 21 reps 15 pull-ups 185-lb/125lb. front squats, 9 reps   * Barbell club is

  A. Hang Power Snatch, 1 rep max.   Note: This is not a “jumping jack” Power Snatch. The goal is not to pull as

  A. 3 sets of 10 STRICT dips. No kipping   B. Against a 3 minute running clock complete:   400 meter run Max rep

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

Happy 1st birthday to my Doodle Bug!! Daddy loves you!   A. Push Press 5 rep max. (NO jerks). Then 1 x 5 @ 90%

  A. Front squat 5 rep max. Then 1 x 5 @ 90%   B. Seven rounds for time of:   20 meter overhead walking

  “Jack”   Complete as many rounds as possible in 20 minutes of:   115/75 pound Push press, 10 reps 10 KB Swings, (53/35) 10

  A. Hang Power Clean 4-3-2-2-2. No “jumping jack cleans”. Make footwork your focus!   B. Four rounds for time of:   2 Rope Climbs

  A. Shoulder Press 1 rep max. Then do 2 x 2 of 80% of your new 1 rep max weight   B. 21-15-9 reps

  A. 3 sets of max effort STRICT Pull-ups. Double overhand grip only. No kipping. Scaled athletes work 3 sets of 5 negatives. NO BANDS!!

  A. Deadlift 5-5-4-3-3-3   B. “Grace”   30 Clean and Jerks (135/95)   * then at 5:00 mark complete:   Three rounds of  

  A. Back Squat 1 rep max. Then do 2 x 2 @ 80% of that 1 rep max weight   B. “Karen’s Evil Sister”

  A. “Drew”   6 rounds for time of   Row 600m 6x deadlift 275/185 6x pullups 6x ring dips 6x Burpees 6x box jumps

  A. Shoulder Press 3 rep max. Then 1×3 @ 90%   B. “Baby Knee”   For time:   160 meter walking lunge 100 Double

  A. Romanian Deadlift 5 x 5. Same weight across. Double overhand grip only   B. Three rounds for time of:   50 Air Squats

  A. Mobility work. Coaches’ choice   B. “Danny”   Complete as many rounds in 20 minutes as you can of:   24 inch Box

  Another awesome transformation at CFSC! Tony has dropped 32 pounds since starting with us in December! Keep up the good work!   A. Back

  A. Find your 3 rep max for Hang Power Snatch   B. Three rounds for time of:   15 Wallball Shots (20/14) 15 Kettlebell

Fuel For Fire now on sale! $3.50 per pouch in the gym lobby.   “Man of Steele”   A. EMOM for 10 minutes:   ODD:

The lift on the left is 100 kg and the one on the right is 105kg. Can you tell which one was made and which

  A. Hang Power Clean. 3 rep max. Work on making your footwork consistent with a full clean. (E.g. No “jumping jack” cleans)   B.

  A. 800 meter sprint. 2 rounds. Rest as needed between rounds.   B. Four rounds for time of:   200 meter sprint 10 Kettlebell