Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  Go Dawgs!!   A. Plank hold: 20 seconds   B. Complete the following complex as heavy as your form will allow:   1 Snatch

  A. Plank hold: 20 seconds   B. Work up to a 1 rep max for Deadlift.   C. Complete as many rounds as possible

Happy Halloween!!   A. Back squat 5 x 2 @ 90%   B. For time:   Run 400 meters, then: 21-15-9 Dumbbell burpee over the

  A. “Fight Gone Bad!”   Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump,

  1. Find your new 1 rep max for Shoulder Press. 15 minutes   2. “Nate”   Complete as many rounds as possible in twenty

  A. Neihoff Complex: Complete the following as heavy as form will allow. Bar must not touch the floor during entire complex. Take 15 minutes.

  A. 5 sets of 4 STRICT Pull-ups (no kipping)   B. 5 sets of 5 Ring Dips   C. “Christine”   Three rounds for

  A. Find your 3 rep max for Push Press   B. 7 minute AMRAP:   7 Wallball Shots (20/14) 7 Burpees   C. 7

  A. Full Snatch 4×3 @ 80% of your 1 rep max. If you don’t know what your max is OR you are new, take

  A. Mobility work. Choose your most needed area. 10 minutes total   B. Five rounds for time of:   30 Calories on rower 15

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

  Thanks to everyone who came out to the Barbells for Boobs fundraiser workout on Saturday. As a gym, we raised well over $2000 for

    “Barbells For Boobs” a non-profit organization who provides funding to breast centers globally through their Mammograms in Action ® Grant Program as a

  A. Complete the following complex as heavy as your form will allow:   2 Clean Pulls + 2 Squat Cleans + 1 Jerk  

  A. Max height STANDING box jump. 15 minute time limit   B. Max calories on rower or bike in fifteen minutes. * On minutes

Never too early to learn the hook grip…   A. Work up to a tough set of 3 Turkish Getups with KB on each arm.

  A. Back Squat 5 x 3 @ 80%   B. For time:   150 Wallball Shots (20/14) * Every 3 minutes perform 10 Burpees.

  A. Work up to a tough set of 10 for Romanian Deadlifts. Then do 3 sets of 10 at that same weight.   B.

  A. 3 rounds of 400m sprints. Rest exactly 2 minutes between rounds. Total time including rest is your score   B. Complete as many

Can anyone guess who this stud was back in the day??   A. Complete the following complex as heavy as your form will allow:  

  A. Back Squat 5 x 4 @ 75%   B. Complete the following complex every minute on the minute for fifteen minutes:   1

  A. 10 minutes of mobility work. Shoulder specific   B. Three rounds for time of:   Run 800 meters 20 Pull-ups 20 Push-ups  

  A. Deadlift 3-3-3. Find your 3 rep max. (10-8-6-4 warmup sets)   B. Five rounds for time of:   20 Overhead walking lunges (45/35)

  A. Shoulder press 3-3-3-3. Find your 3 rep max. (10-8-6-4 should be warmup sets)   B. Complete as many rounds as possible in fifteen

    A. 21-15-9 reps of:   Deadlifts (275/175) Ring Dips   B. 9-15-21 reps of: Squat Clean (135/95) Pullups   * Rest 3 minutes

  A. Back Squat 5 x 4 @ 70%   B. Four rounds for time of:   25 Back Squats (115/75) 50 Double Unders (3:1)

  A. 3 sets of 10 STRICT toes to bar. No kipping. Place a box behind your heels to prevent kipping.   B. For time:

  “2013 Fall Paleo Challenge Benchmark WOD”   A. Front Squat 2 rep max. 17 minute time limit   B. 15 minutes as many reps

  A. Shoulder Press 5-5-5   B. For time:   Run 1200 meters 21 Push Presses (135/95) Run 800 meters 15 Push Presses (135/95) Run

  A. Work up to a heavy set of 3 for weighted pull-ups. Then do 4 sets of 3 at that same weight   B.