Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. Deadlift 5 rep max. These are touch and go. Mixed grip allowed.   B. As many rounds as possible in twelve minutes of:

  A.  Find your 5 rep max for Shoulder Press.  Then do 1 more set of 5 @ 90% of that 5 rep.   B.

Paleo challenge begins Wednesday July 30th!   A. “Monster Mash”   Five rounds of:   6 Hang Squat Cleans (165/110) 30 second plank hold  

4th of July hours: 9:30am and 10:30am only!   A. Front Squat 4 x 4 @ 75%   B. “Loredo”   Six rounds for time

July 4th hours: 9:30am and 10:30am classes only   A. Full Snatch 4 x 2 @ 85%   B. Five rounds for time of:  

July 4th hours: 8am Open Gym. 9:30am and 10:30am classes only   A. Row 1000 meters for time. Set a new PR.   B. As

4th of July hours: 8am Open Gym, 9:30am and 10:30am normal classes   A. Back Squat 2 x 10 @ 65%   B. 25:00 minute

Awesome job by all our competitors and volunteers during this weekend’s weightlifting meet!! The event was a huge success!!   A. Romanian Deadlift 3 x

Weightlifting meet at the gym at 12:30pm!   A. Four rounds of:   10 Wallball Shots (20/14) 8 Push-ups 6 Ring Rows * rest 90

  A. Find your new 1 rep max for back squat   B. Row a 5K or Run a 5K.   C. Olympic weightlifting meet

  A. High hang snatch + Overhead Squat (2+2)   B. For time:   50 Double Unders :50 plank hold 40 Double Unders :40 plank

  A. Find your 1 rep max for weighted Pullups. Double overhand grip only.   B. Complete as many rounds as possible in fifteen minutes

  A. Find your 1 rep max for full squat clean.   B. EMOM for 14 minutes do 2 full sets of following complex:  

  A. Find your 1 rep max for Shoulder Press.   B. “Diane”   21-15-9 Deadlifts (225/155) Handstand Push-ups   Rest 1 minute then sprint

  1A. 3 max effort handstand holds 2A. 3 sets of 10 pistols (alternating) 3A. 3 sets of 10 GHD Sit-ups   B. For time:

  A. Back Squat 5 x 2 @ 90%   B. Ten rounds for time of:   10 calories on rower (bike alternate rounds) 20

  A. Push Press 3-3-3-3-3   B. 21-15-9 reps of:   Power Snatch (115/75) Burpees over bar   C. Rowing fundamentals with Dustin meets at

  A. 10 GHD sit-ups immediately followed by 10 GHD hip extensions. 3 rounds of this cluster   B. Four rounds for time of:  

  A. Bent over barbell rows 3 x 5. Go as heavy as your form allows   B. 1 minute max Pullups 1 minute max

  A. Full Squat Clean 5 x 2 @ 90%   B. As many rounds as possible in fifteen minutes of:   10 Deadlifts (135/95)

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

  A. Double under practice. Experienced members go for max rep unbroken Double Unders. 4 attempts.   B. As many rounds as possible in three

  A. Snatch pull + snatch high pull + snatch (1+1+1). Work up to a heavy single. Then do 3 more sets at same weight.

  A. Weighted Pull-ups 2-2-2-2-2. Double overhand grip only. No kipping!   B. Three rounds for time of:   5 Wall walks 10 Deadlifts (225/155)

  A. Back Squat 4 x 3 @ 85%   B. Sprint 400 meters Rest 3 minutes Sprint 200 meters Rest 2 minutes Sprint 200

Don’t forget to pre-order your new tshirt/tanks! If you sent me an email last week, I have your order already!   A. Power Clean +

  A. In teams of 2, complete the following for time:   “The Mountain”   50 Calories rowed 50 Deadlifts (225/155) 50 Burpees 50 Kettlebell

  A. Shoulder Press 5-5-4-3-3   B. As many rounds as possible in fifteen minutes of:   10 Burpee Box Jumps (24/20) 10 Ring Dips

  A. 100 meter sprint. 1 minute rest in between. 5 rounds total.   B. Ten rounds for time of:   5 Hang Power Cleans

  A. Rope climb practice and progressions. Experienced members complete 7 rope climbs   B. For time:   25 Kettlebell Swings (70/53) 50 Walking Lunges