Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. Back Squat 5 x 3 @ 80%   B. “Cardio Katie”   1200 meter run 10 Burpee Box Jumps (24/20) 800 meter run

  A. Find your 1 rep max for Shoulder Press   B. 8 minute AMRAP   8 Pull-ups 8 Wallball Shots (20/14)   C. 8

  A. Tabata Push-ups : 20 seconds of max effort followed by 10 seconds of rest. 8 rounds.   B. 3 sets of 10 GHD

  A. Find your 1 rep max for full snatch   B. “Heart Breaker”   Complete as many rounds as possible in twelve minutes of:

  * DONT Forget to order your St. Patrick’s Day shirt from Miles!! $25 each. Gym will be OPEN for class at 11:30am and also

Gym is CLOSED for the remainder of Wednesday. Check the WOD blog or your email for updates about Thursday. Enjoy the at home WOD!  

We will be OPEN rain or shine Tuesday!!   A. Work up to a 2 rep max for power clean. (These can be touch and

  A. Back Squat 5 x 4 @ 75%   B. Complete as many rounds as possible in fifteen minutes of:   5 Burpees 10

  A. 4 rounds NOT for time of:   Max effort unbroken push-ups Max effort unbroken pull-ups *Rest as needed between rounds   B. 21-15-9

  A. Full snatch 4 x 1 @ 90%   B. 10-9-8-7-6-5-4-3-2-1 reps of:   Calorie Row Snatch grip Deadlifts (185/135) Box Jumps (30/24)  

  A. Front Squat 5 x 3 @ 80%   B. 9-15-21 reps of:   Hang Squat Cleans (165/105) V-ups Handstand Push-ups  

  A. Bar Muscle up practice. Experienced members perform 10 bar muscle ups.   B. Complete as many rounds as possible in twelve minutes of:

  A. Back Squat 5 x 4 @ 70%   B. Five rounds for time of:   15 Dumbbell Thrusters (35/25) 20 meter STANDING broad

* Get ready for the 2014 CrossFit Games Open! Check your email Monday for more details on registration.   A. Deadlift 3-3-3-3 (touch and go)

  A. “Roham”   For time:   Buy-in: 40 meter burpee broad jump, then:   15-12-9 reps of: Deadlift (225/155) Pull-ups   Cash-out: 40 meter

  A. Full squat clean 4 x 3 @ 80%   B. Three rounds for time:   Row 500 meters 10 Power Cleans (135/95) 15

  * NORMAL HOURS ON Thursday! Come in if you can make it!   A. Shoulder Press 3-3-3-3   B. Complete as many rounds as

  A) Open gym at 5:45am if you want to brave the roads! Pat and Matt will be there.   * UPDATE: NO 11:30am class

  EVENING CLASSES ARE CANCELLED TONIGHT DUE TO THE WEATHER!!   Try this home WOD instead!!   “Snowed In”   For time:   50 Air

A. Back Squat 2 x 10 @ 65%   B. “Frannie”   For time:   21 Thrusters (95/65)    50 Double Unders    50 Sit-ups 21 Pull

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC,

  A. Come support your fellow CFSC teammates as they battle in the Atlanta Affiliate league this Saturday at 1pm at Crossfit Resurgens (windy hill

  A. Deadlift 5-5-5-5   B. 21-15-9 reps of:   Power Cleans (155/105) Ring Dips   C. Paleo challenge participants can make up Wednesdays benchmark

Welcome to the 2014 Winter Paleo Challenge!!   A. Find your 2 rep max for back squat. 20 minute time limit.   B. 15 minute

  A. 3 rep max for strict weighted Pull-ups.   B. Complete as many rounds as possible in twelve minutes of:   5 Strict Pull-ups

  Thanks to everyone who showed up for our 1st annual Chili Cook off on Saturday. We had a great time with you all…especially in

Chili cook off today!! Prizes, kids bounce house, and of course chili and beer!   A. 500m row for time. Time to set a new

  A. Full squat clean 5 x 3 @ 75%   B. Complete as many rounds as possible in ten minutes of:   5 Power

  A. Back squat 5 x 3 @ 85%   B. Three rounds for time of:   400 meter run 15 Wallball Shots (20/14) 20

  A. Five rounds for time of:   500 meter row 10 Toes to Bar 15 Push-ups 20 Air Squats   B. Olympic lifting barbell