Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. Back Squat 2 x 10 @ 65% of your 1 rep max.   B. For time:   25 Wallball Shots (20/14) 35 Burpees 60

A. Squat Cleans 2 x 10 @ 65% of your 1 rep max. These are light weight so make your form perfect!   B. Three

“Knuckle Sandwich”   Run 800 meters Then 5 rounds of: 7 Clean and Jerks (135/95) 7 Ring Dips 7 Tire Flips Run 400 meters at

Friday Night is party time! See you at the gym.   A. 3 sets of 10 STRICT Toes to Bar   B. CrossFit Games Open

A. Max height box jump. Standing jump only. NO walking or studder step.   B. Complete as many rounds as possible in twelve minutes of:

A. Five rounds for time of:   400 meter run 25 sit-ups 10 supine ring rows   B. Barbecue at the gym THIS Friday night.

A. Back Squat w/ chains 3-3-3. Increase weight after each set   B. Complete as many rounds as possible in fifteen minutes of:   20

A. Full Snatch 3-3-3. Go as heavy as your form will allow. Increase weight after each set if you can. Full means squat!!   B.

  A. Complete as many rounds as possible in fifteen minutes of:   8 Hang Power Cleans (135/95) 8 Kettlebell Swings (70/53) 8 Box Jump

A. Deadlift 3 x 5. Aim for 65% of your 1 rep max. Same weight for all 3 sets. Touch and go at the bottom.

A. Power Clean & Jerk 3 x 3 reps. 65% of your 1 rep max. Same weight for all 3 sets.   B. Max calories

A. 3 sets of 20 GHD sit-ups. Scale the range of motion as necessary     B. “Helen” Three rounds for time of: 400 meter

A. Shoulder Press 3-3-3. Increase weight after each set   B. Complete as many rounds as possible in ten minutes of: 5 Front Squats (135/95)

  A. Overhead Squat 3-3-3. Increase weight after each set. Go as heavy as form will allow.     B. “Isabel”   30 Snatches for

A. Complete as many rounds as possible in 7 minutes of: 5 Deadlifts (185/135) Shuttle sprint 40 meters   Rest 2 minutes   B. Complete

Don’t forget about Friday Night Lights at 7:30pm!   Complete 3 sets of the following complex:   5 Power Snatches 5 Overhead Squats Add 10lbs

A. Split Jerk 5 x 1. Use 90% of your 1 rep max   B. For time:   Row 1000 meters 25 Burpees 25 Toes

Make plans to be apart of our fundraiser WOD to benefit Atlanta Pet Rescue on Saturday May 18th. For more info visit our Events page

“Billy Bad Ass”   For time:   100 Double Unders 90 Lunge steps 80 Sit-ups 70 Good Mornings (45/33) 60 Box Jumps (24/20) 50 Kettlebell

This is what you missed on Friday if you didn’t make Friday Night Lights!   A. Thruster 3-3-3. Increase weight after each set.   B.

“Green Beer & Burpees”   Complete as many rounds as possible in twenty-five minutes of:   Run 800 meters 20 Pull-ups 20 Burpees 20 Sit-ups

A. 3 sets of 15 seated box jumps. Sit on 20″ box and jump onto a box. Men jump to 24″ and ladies to 20″

  A. Back Squat 5-5-5. Increase weight after each set   B. Three rounds for time of: 400 meter run 20 Kettlebell Swings (53/35) 20

Five minute challenge!! Strive for max reps of each of the following:   5:00 max calories rowed Rest 2 minutes 5:00 max sit-ups Rest 2

A. Snatch Balance (heaving) 3-3-3   B. Seven rounds for time of: 200 meter run 10 Overhead Squats (95/65)  

      A.  Push Press 3-3-3.  Increase weight if possible after each set.  Absolutely no push jerks allowed.       B.  Complete as

Saturday Schedule:   9AM – WOD only   10AM – Barbell Club   11AM – WOD only   * Today’s WOD is trainers choice by

A. Back Squat 5-5-5 using chains. Work as high as possible each set.   B. 30-20-10 reps of: Kettlebell Swings (53/35) Goblet Squats w/ kettlebell

  2013 Winter Paleo Challenge Benchmark WOD     A.  15 minutes to work up to a 1 rep max for Clean & Jerk  

  8 Tabata rounds each of the following:   Box Jumps (24/20)   Double Unders   Dumbbell Thrusters (35/25)     Tabata round = 20