Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. Work up to a heavy set of 3 for split jerk. Then do 3 sets of 3 at that same weight.   B.

  Is Quinoa “paleo”? Get the verdict HERE   A. Back Squat 2 x 10 @ 65%. (This is a de-load session so keep the

  A. Weighted barbell good mornings. 3 working sets of 10. Take 4 warmup sets   B. Three rounds for time of:   20 Wallball

  A.  Mobility work, 2 movement minimum.  15 minutes   B.  Complete as many rounds as possible in twenty minutes of:   15 Calories on

A HUGE showing for our first gymnastics WOD with Rachel…special congrats to those who got their very first rope climb!   A. Full snatch 5

  A. Front Squats 5 x 3 @ 80% (10-8-6-4 should be warmup sets)   B. “Fran”   21-15-9 reps of:   Thrusters (95/65) Pullups

Put the tray down Ronald…just put it down.   Four rounds for time of: 5 Power Snatches (135/95) 15 Wallball Shots (20/14) 25 Sit-ups 400

  Special congrats to Jonathan and Jessica who welcomed their baby girl Selah Ana Perez this week. Both Mom and baby are doing great!  

    50-40-30-20-10 reps of:   Double Unders (3:1) Air Squats Calorie Row   * Gymnastics WOD with Rachel starts next Monday at 5:30pm. See

  A. Shoulder Press 1 rep max. (8-6-4-2-1-1-1)   B. 21-15-9 reps of:   Handstand Push-ups Chest to Bar Pull-ups * End each round with

  A. Back Squat 5 x 2 @ 90%   B. Complete as many rounds as possible in seventeen minutes of:   10 Sumo Deadlift

  A. Complex the following complex as heavy as your form will allow:   2 Hang Squat Cleans + 1 Jerk. 4 working sets  

A. Complete 30 overhead squats NOT for time. Men use 115lbs, ladies use 75lbs   B. Three rounds of:   500 meter row Rest 2

A. Complete the following complex as heavy as your form will allow:   3 Power Snatches + 3 Overhead Squats. 4 working sets    

  A. Push Press 3-3-3-3-3. Increase weight after each set. Work as heavy as your form will allow   B. Three rounds for time:  

  We will never forget….   A. 3 sets of max effort for horizontal back extension holds   B. For time:   “Lunging Annie”  

  A. Complete the following complex as heavy as your form will allow:   5 sets of 2 Power Cleans + 1 Jerk   B.

  A. Front Squat 4 x 4 @ 75%   B. Complete as many rounds as possible in fifteen minutes of:   Run 200 meters

  A. 7 minute AMRAP Sprint 200 meters 10 Pull-ups   B. 7 minute AMRAP Sprint 200 meters with medicine ball (20/14) 10 Medicine ball

  A. Full snatch 1 rep max. Set a new PR   B. Complete as many rounds as possible in seventeen minutes of:   12

  A. Full snatch 1 rep max. Set a new PR   B. Complete as many rounds as possible in seventeen minutes of:   12

Good luck to all who are competing in the Fall Paleo challenge…let’s get after it!   A. Row 1,500 meters as fast as humanly possible.

Good luck to all who are competing in the Fall Paleo challenge…let’s get after it!   A. Row 1,500 meters as fast as humanly possible.

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

Great turnout for Labor Day…this is how you get the week started!   A. 3 sets of 10 weighted good mornings with barbell. Go as

  “The Seven”   7 rounds of:   7 Handstand Push-ups 7 Thrusters (135, 95#) 7 Knees to Elbows 7 Deadlifts (245, 155#) 7 Burpees

  Complete as many rounds as possible in twenty minutes of:   8 Power Cleans (135/95) 8 Kettlebell Swings (70/53) 8 Burpees over the bar

  A. Full snatch 4 x 2 @ 90%   B. “Nancy”   Five rounds for time:   400 meter run 15 Overhead Squats (95/65)

“Insulin, Nutrition, and your Health” read the article HERE   A. Back Squat 4 x 3 @ 85%   B. Three rounds for time of:

New tshirts and women’s tanks for sale! $25 each. Email [email protected] to place an order!  You can view the mens shirt HERE and the womens tanks