Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. Shoulder Press 5-5-5   B. 8 minute AMRAP   20 Box Jump buy-in (30/24) then, max reps for Clean and PRESS (135/95)  

Be sure to check out the American Open Weightlifting Championships in Dallas, Tx this weekend. Many of your favorite Crossfitters and Weightlifters will be participating.

  A. Back squat 2 x 10 @ 65%   B. “Nancy”   Five rounds for time:   400 meter run 15 Overhead Squats (95/65)

Holiday party and 4th anniversary celebration TONIGHT at South City Kitchen (8-10pm). Dress to impress!!   A. Deadlift 5-5-5-5-5. Make these touch and go.  

  A. Five rounds for time of:   20 Wallball Shots (20/14) 15 Burpees over the wallball 10 Pull-ups   Rx+ 12/10 foot wallballs and

  A. Full squat cleans 5 x 4 @ 75%   B. Three rounds for time of:   400 meter run 15 Kettlebell Swings (70/53)

  A. Front Squat 4 x 3 @ 85%   B. Complete as many rounds as possible in fifteen minutes of:   5 Thrusters (95/65)

  A. Row 500 meters for time. Set a new PR   B. Plank hold: 5 minutes. The November challenge is an HONOR system…if you

9am & 10am classes today only!!   A. Plank hold: 4:30   B. For time:   50 Box jump, 24 inch box 50 Jumping pull-ups

  A. Thanksgiving Holiday hours: CLICK HERE   B. Rope climb practice (12 minutes) OR complete 3 sets of 10 STRICT pull-ups if you’re an

  A. Work up to a tough set of 10 for weighted good mornings. Then do 3 sets of 10 at that same weight  

  A. Full Squat Clean 5 x 4 @ 70%   B. Plank hold: 3:30   C. In 18 minutes complete as many reps as

  A. Coaches’ skill work   B. Plank hold: 3 minutes 30 seconds   C. 4 MIN AMRAP 5 Toes to Bar 7 Deadlifts 245/165

  A. Holiday Party is Thursday December 5th at 8pm. Get that babysitter!!   B. Complete the following complex as heavy as your form allows:

  A. Work up to a 3 rep max for push press.   B. Plank hold: 3 minutes   C. Four rounds for time of:

Don’t forget to order your new hoodie!!   A. Plank hold: 3 minutes   B. For time:   Run 800 meters 50 sit-ups Row 1000

  A. Full snatch 1 rep max.   B. Plank hold 2 minutes 30 seconds   C. For time:   Run 200 meters 15 Power

  A. Front Squat 5 x 3 @ 80%   B. Plank hold: 2 minutes   C. Complete as many rounds as possible in fifteen

Save the date!! Thursday, December 5th: CrossFit South Cobb 4th Anniversary/ Holiday extravaganza!!   A. Plank hold: 2 minutes   B. 10 minute AMRAP:  

  A. Full snatch 5 x 2 @ 90%. Work on form if you are new to the movement!   B. Plank hold: 2 minutes

  A. Row 1.000 meters for time   B. Plank hold 90 seconds   C. For time:   75 Double Unders (3:1 singles) 50 V-ups

  A. Plank hold 60 seconds   B. “Bulger”   Ten rounds for time of: Run 150 meters (or row 200 meters) 7 Chest to

  A. Romanian Deadlifts 5 x 3   B. Plank hold 60 seconds   C. 21-15-9 reps of:   Power Cleans (165/105) Ring Dips Box

Be sure to thank a Veteran for their service today!   A. Find your 1 rep max for Back Squat   B. Plank hold: 60

  * Plank hold 45 seconds   For time:   21 Thrusters (95/65) 200 meter plate carry (45/35) 9 Pull-ups 15 Thrusters (95/65) 200 meter

  A. Complete the following complex as heavy as your form allows:   2 squat cleans + 1 jerk   B. Plank hold: 45 seconds

  A. Find your 3 rep max for Deadlift. Touch and go.   B. Plank hold 30 seconds   C. Four rounds for time of:

  A. Plank hold: 30 seconds   B. Five rounds for time:   400 meter run 20 Sit-ups with feet in butterfly position 15 Kettlebell

  A. Full snatch 4 x 3 @ 85%. Then plank hold 30 seconds   B. 21-15-9 reps of:   Overhead Squats (95/65) Pullups Burpees

  A. Front Squat 4 x 4 @ 70%. Then plank hold for 30 seconds.   B. Complete as many rounds as possible in fifteen