Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. Front Squat 4 x 3 @ 85%   B. Five rounds for time of:   20 Wallball Shots (20/14) 20 Sit-ups 20 Overhead

  A. Shoulder Press 3-3-3. Increase weight after each set. Find your new 3 rep max   B. 2013 CrossFit Games Open 13.2   Complete

  A. 12:00 Every odd minute do 3 Shoulder to Overheads (155/105) Every even minute do 5 CTB pull-ups   Rest 5 minutes   B.

  A. Back Squat 5 x 3 @ 80%     B. 20:00 max calories rowed   Every 3 minutes, complete 10 burpees    

  A. 1 rep max weighted pull-up. (5-3-1-1-1 is recommended rep scheme)   B. “Helen”   Three rounds for time of:   400 meter run

This sucks…clean your crap up after your class! I should never see boxes out like this after a WOD!! Step it up!   A. Run

  A. Thruster 2-2-2-2. Work as heavy as your form will allow. You may take the bar off the racks.   B. 21-15-9 reps of:

What a turnout for the Atlanta League’s Team Challenge…thanks to all the volunteers and judges who made it possible. Also a special shout out to

  We will be CLOSED today while hosting the Proving Grounds competition all day.   Feel free to come by and support the CFSC team!

  A. Front Squat 5 x 3 @ 80%   B. “Karen’s Evil Sister”   For time: 75 Wallball Shots (20/14) 75 Double Unders 75

  A. Hang Squat Clean 2-2-2-2-2   Go as heavy as your form will allow. You must hang on to the bar during both reps.

  A. 3 sets of 10 Glute Ham raises on GHD machine   B. Three rounds for time of:   400 meter run 15 Kettlebell

  A. Back Squat 5 x 4 @ 70%   B. Complete as many rounds as possible in twelve minutes of:   5 Thrusters (135/95)

Great turnout for Saturday…thanks again!!   A. Mobility work for 15 minutes. Choose 2 more problem areas   B. “The New Hulk”   Every 2

  Welcome to Bring A Friend Day! This is a great chance for you to show your friends what you have been talking their ear

  A. Spend 10 minutes on mobility (2 stretch minimum)   B. Strict Press 4 x 3 @ 80%   C. “Diane”   21-15-9  

  A. Full snatch 3 x 3 @ 85%   B. For time:   9 Power Snatches (115/75) 21 Pullups Row 500 meters 7 Power

  “Courageous”   For time:   1 mile run Then 2 rounds of: 20 Ring Push-ups 25 Kettlebell Swings (53/35) 30 Wallball Shots (20/14) 35

  A. Max height box jump from STANDING position. No step ups or walk ups.   B. 7 minute AMRAP:   7 Box Jump overs

Congrats to Adrienne and Chris who competed in their very first Weightlifting meet this past Saturday at the Georgia Games! Adrienne took first in her

  Five rounds for time:   Run 200 meters backwards 15 Pull-ups 12 Hand-release burpee over the box (30/24) 7 Handstand Push-ups 5 Jumbo Tire

  A. Back Squat 2 x 10 @ 65%. (This is a de-load week so keep the weight light!)   B. For time:   15

A. Complete the following complex as heavy as your form will allow:   1 Power Clean + 1 Hang Squat Clean + 1 Jerk  

Madeline “Maddie” Victoria Davis!!   A. 3 sets of 20 Back Extensions   B. 21-15-9 reps of:   Overhead Lunge Steps (45/35) Pullups Weighted sit-ups

  A. Find your new 1 rep max for Front Squat (10-7-5-3-2-1-1-1 is recommended rep scheme)   B. Five rounds for time of:   Run

  A. Full Snatch 3 x 3 @ 80%   B. Complete as many rounds as possible in twelve minutes of:   10 Push Presses

    Complete as many Hang Squat Clean Thrusters as possible in Twenty one minutes. Begin workout with a 1 mile run. Men use 95lbs,

  “CrossFit Total”   Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep   Post total weight lifted to comments.  

A. Work up to a HEAVY 2 rep for Push Jerk or Split Jerk.   B. “Death by 10 meters”   1st minute…sprint 10 meters

A. Find your 1 rep max for weighted pull-ups.   B. 10-9-8-7-6-5-4-3-2-1 reps of:   Pullups Ring Dips Calorie row   Rx+ Chest to Bar