Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. Front squat 2 x 10 @ 65%   B. Three rounds for time:   24 Pistols (12 each leg) 15 Pull-ups 15 Dips 10

A. Full Snatch 1 rep max. Take 15 minutes   B. For time:   40 Full Snatches. On every 5th minute perform a 400 meter

  For time:   200 meter sand bag run 10 Tire Flip + Jump throughs 20 DB Hang Squat Cleans (35/25) 30 Pull-ups 40 Sit-ups

  A. Push Press 3 x 2 @ 85%. NO Jerks   B. 8 minute AMRAP   5 Power Clean & Push Presses (135/95) 8

A. Find your new 1 rep max for Front Squat. 15 minute time limit   B. For time:   15 Thrusters (135/95) Run 400 meters

Rachel’s Kids class doing work!   A. Work up to a heavy 1 rep for BARBELL Turkish Get-up. Must complete movement with EACH arm to

A. Back Squat 3 x 2 @ 90%   B. Three rounds for time of:   25 meter burpee broad jump 20 Overhead Squats (95/65)

  A. Squat Clean 3 x 2 @ 90%   B. For time:   21 Power Cleans (115/85) Row 500 meters 15 Hang Squat Cleans

For time:   100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch

A. Back Squat 3 x 3 @ 85%   B. Five rounds for time of:   15 Pull-ups 15 Front Squats (95/65) 15 Sit-ups with

A. Push Press 3 x 3 @ 75%. No jerks allowed!   B. For time:   150 Double Unders 50 Push Presses (115/75) 150 Double

A. Work up to a heavy set of 5 for Romanian Deadlifts     B. Complete as many rounds as possible in fifteen minutes of:

A. Full snatch 3 x 2 @ 90%   B. 8 minute AMRAP   8 Full Snatches (95/65) 8 Wallball Shots (20/14)   Rest 3

Been a long time coming but check out the story of Denise’s awesome transformation by clicking: Denise Moore.  Great job!!   A. Front Squat 3

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st

A. Back Squat 4 x 4 @ 75%   B. 8 minute AMRAP: 8 Box Jumps (30/24) 8 Kettlebell Swings (70/55)   Rest 3 minutes

A. Full Snatch 3 x 3 @ 85%   B. For time:   Run 400 meters 9 snatches (135/95) Run 400 meters 6 snatches (135/95)

A. 3 sets of 15 barbell “evil wheels”   B. For time:   100 Double Unders, then: 21-15-9 reps of Pull-ups Sit-ups Air Squats Finish

A. Front Squat 3 x 3 @ 85%   B. 8 minute AMRAP:   5 Power Snatches (155/105) 15 Wallball Shots (20/14)   Rest 3

A. Shoulder press 3 x 3 @ 85%   B. For time:   20 Handstand Push-ups 30 Sit-ups with med ball (20/14) 20 Clean and

Happy Birthday Parker!!   For time:   33 Kettlebell Swings (53/35) 33 Double Unders 33 Sit-ups 33 Box Jumps (24/20) 33 Sumo Deadlift High Pulls

Becky and the 5:30 running club gettin’ after it!!   A. Full snatch 3 x 3 @ 80% of your 1 rep max   B.

A. Push Jerk 3 x 3 @ 75%. Use the SAME weight for all 3 sets     B. For time:   9 Clean and

A. Max effort L-sit holds on black bars. 3 rounds total. Try to get and stay at 90 degrees as long as possible.   B.

A. Squat Clean 3 x 4 @ 70% of your 1 rep max     B. Four rounds for time of:   4 Hang Squat

A. Front squat 3 x 3 @ 80%. Same weight across for all 3 sets.   B. 4 minute AMRAP 20 Mountain Climbers 10 Box

“Cindy meets Annie”   For time: 50 Double Unders 5 Rounds of Cindy 40 Double Unders 4 Rounds of Cindy 30 Double Unders 3 Rounds

A. Push Press 2-2-2. Go as heavy as your form will allow. NO push jerks. 1 knee bend only!     B. For time:  

A. Full snatch 3 x 3 @ 75% of your 1 rep. Full means squat!   B. 8 minute AMRAP:   4 Power Snatches (135/95)

“Skater Bears”   For time:   Row 1500 meters Rest 10 minutes. During the rest, complete 100 sit-ups. Row 1500 meters   Your score is