Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. 3 sets of 10 dips (ring or bar)   B. Four rounds for time of:   400 meter run 20 Pushups 30 Situps

Welcome Becca!!   A. Back Squat 5 x 4 @ 75%   B. Complete as many rounds as possible in eight minutes of:   5

  A. 400 meter run. 4 rounds   B. Max reps for each movement of:   2:00 calories rowed 2:00 thrusters (95/65) 2:00 calories airdyne

  A. Work up to a heavy single for Snatch Balance. Take from the rack or jerk blocks   B. CrossFit Games Open 14.4  

Pure Pharma Fish Oil is now fully in stock!! 40 day supply only $37.00. Big Daddy package: (1) Month supply of Omega 3, Vitamin D,

  A. Deadlift 5-5-4-3-2-2   B. Complete as many reps as possible in twelve minutes of:   2 Deadlifts (185/135) 2 Push-ups 2 Toes to

  A. Back Squat 5 x 4 @ 70%     B. “Bone for Tuna”   Six rounds for time of:   6 Hang Squat

  A. Find your 3 rep max for standing strict press     B. “Nate”   Complete as many rounds as possible in twenty minutes

  A. Complete as many rounds as possible in 20 minutes of:   Row 250 meters 12 Box Jump overs (24/20) 12 Goblet Squats w/

Try our great pre-workout supplement from Progenex before the WOD Friday! Only 3 bucks!   A. Complete the following complex as heavy as your form

  A. Back Squat 2 x 10 @ 65% (Starting a new cycle so keep the weight light)   B. Three rounds for time:  

  A. Mobility work. Coaches choice   B. Complete as many rounds as possible in twenty minutes of:   12 Calories rowed/Airdyne Bike alternate 12

  A. Find your 3 rep max for Push Press. NO jerks.   B. Complete as many rounds as possible in fifteen minutes of:  

  A. Front Squat 4 x 3 @ 85%     B. For time:   400 meter run   50-40-30-20-10 Walking Lunges Sit-ups   400

  TEAM Workout!!   As a team of 2, complete as many rounds as possible in twenty-two minutes of:   22 Box Jumps (24/20) 22

  A. Complete the following complex as heavy as your form allows:   2 Clean Pulls + 1 Power Clean   B. For time:  

  A. Row 1000 meters for time. Set a new PR!!   B. For time:   21 Calories rowed 9 Overhead Squats (95/65) 15 Calories

  A. For time:   50 Box jump, (24/20) 50 Jumping pull-ups 50 Kettlebell swings, (35/26) Walking Lunge, 50 steps 50 Knees to elbows 50

  A. Find your 1 rep max for back squat. Set a new PR!   B. Six rounds for time of:   10 Air Squats

  A. Shoulder Press 5-5-5-5   B. “Diane”   21-15-9 reps of: Deadlifts (225/155) Handstand Push-ups   C. Sprint 800 meters   D. Complete 10

  Thanks to everyone who made it out to Friday Night Lights…your support was huge!!   A. 3 sets of 10 Barbell Good mornings. Go

  A. 1 Power Clean + 1 Hang Squat Clean. Complete the complex as heavy as your form will allow   B. Complete as many

  * Friday Night Lights begins tomorrow! Athletes should arrive by 6:30pm for warmup. Workout will start Adkins 7pm. Please come out and support your

2014 Winter Paleo Challenge concludes today!   A. Find your 2 rep max for back squat. 20 minute time limit.   B. 15 minute AMRAP:

  * St Pattys Day shirts are now in stock!! There are some extras and they are hanging on the lobby wall. First come first

  A. Full Snatch 5 x 3 @ 70%   B. Complete as many rounds as possible in fifteen minutes of:   5 Push-ups 10

  A. Mobility work. Coaches choice (15 minutes)   B. “Kelly”   Five rounds for time of: Run 400 meters 30 Box Jumps (24/20) 30

  A. 1 Full Squat Clean + 1 Front Squat + 1 Jerk. Go as heavy as your form will allow with this complex.  

  A. 3 sets of 10 weighted hip extensions. Use a bumper plate or barbell.   B. As many calories rowed as possible in fifteen

  A. Rope climb practice. Experienced members perform 6 rope climbs.   B. For time:   Buy in: 10 Tire Flips (6 jumbo tire flips)