Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. Barbell Good Mornings 5 x 5. Go as heavy as your form allows.   B. Complete as many rounds as possible in fifteen

  A. Back Squat 5 x 3 @ 80%   B. 21-15-9 reps of:   Overhead Squats (95/65) Burpees   C. Gymnastics Skills with Rachel

  A. Every minute on the minute for 10 minutes:   3 Power Cleans 2 Front Squats 1 Push Press (155/105). Rx+ 4 PC, 3

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.   This workout was one of

  A. Complete the following complex as heavy as your form allows: 1 High Hang Snatch + 1 Overhead Squat     B. “Death by

  A. Romanian Deadlifts 5 x 5. Make these touch and go. Go as heavy as your form will allow.   B. “Swindle House”  

  A. Back Squat 5 x 4 @ 70%   B. Five rounds for time of:   6 STRICT Pull-ups (no kipping) 12 Pistols (alternating

  We are open for Memorial Day for 9:30am and 10:30am classes only! Happy Memorial Day!   A. 7 minute AMRAP:   7 Deadlifts (115/75)

  A. For time:   800 meter run 6 Thrusters (115/75) 8 single arm KB snatches (35/26) 10 Toes to Bar 600 meter run 6

  A. Front Squat 5-5-4-3-3   B. Elizabeth   21-15-9 reps of: Full Squat Cleans (135/95) Ring Dips   C. Memorial Day hours will be

  A. Find your 5 rep max for Deadlift. NOT touch and go.   B. Complete as many rounds as possible in fifteen minutes of:

  Chocolate Peanut Butter Smash Progenex is in stock on a limited basis! Email [email protected] if you’re interested!   A. Alternate tabata hollow holds and

  A. Full Squat Clean 4 x 3 @ 80%. (These are NOT touch and go)   B. Complete as many rounds as possible in

The 8 AM Class is CANCELLED TODAY!   A. Back Squat 2 x 10 @ 65%   B. Three rounds for time of:   400

  A. 3 rounds for reps of   1 min max Wallball Shots (20/14) 1 min Double Unders 1 min Overhead Squats (95/65) 1 min

  Memorial Day Murph is Friday May 30th! For more details visit our Events page at the top of the website   A. Full squat

  A. Rope climb practice. Experienced members perform 5 rope climbs   B. Complete as many reps as possible in fifteen minutes of:   1

  A. Find your max effort for STANDING box jump.   B. Five rounds for time of:   400 meter run 10 Handstand Push-ups 15

  A. Find your 3 rep max for STRICT weighted Pullups. Attempt strict Pullups with the band if you cannot do weight. Double overhand grip

Thanks to everyone who showed up for Bring a Friend Day!   A. Full snatch 3 x 3 @ 80%   B. For time:  

  A. In teams of 2 or 3, complete as many rounds as possible in twenty-two minutes of:   22 Pullups (or ring rows) 22

  A. Find your 3 rep max for clean-grip Deadlift. Each rep should have a 3 second pause at the knees   B. “Grace”  

  A. Find your 2 rep max for overhead squat   B. Ten rounds for time of:   10 Wallball Shots (20/14) 10 Burpees  

  A. Aim for a max hold for back extension position. 3 rounds   B. Complete as many rounds as possible in fifteen minutes of:

  A. Find your 3 rep max front squat with 3 second pause at bottom for each rep   B. Three rounds for time of:

  Special thanks to everyone who attended our second annual Dog WOD on Saturday! Your support and donations will go a long way! There is

Welcome to Dog WOD 2014!! This is CrossFit South Cobb’s 2nd annual fundraiser to benefit a local pet rescue operation. This year all proceeds from

  A. Shoulder Press 5-5-3-1-1-1   B. Five rounds for time of:   6 Handstand Push-ups 8 Kettlebell Swings (70/53) 12 Pistols (6 each leg)

  A. Sign up for rowing fundamentals with Dustin and Kelsey at 5:30pm. 3 slots left!! You can sign up by clicking HERE   B.

  A. 3 sets of 10 STRICT as possible dips. Use rings or bars.   B. “Nasty Girls”   Three rounds for time of: