Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  Total WOD time: 20:00 1000 meter row buy in. In remaining time, complete as many rounds as possible of: 2 Rope Climbs 400 meter

  1. Shoulder Press 3-3-3. Use 6 sets minimum. Aim for 90% of your 1 rep max.   2. Five rounds for time of: 10

  1. 3 sets of maximum effort pull-ups. No gaming allowed! Rest 2 minutes between sets.   2. “Chalky White” For time: 100 Double Under

Stronger Faster Healthier’s Omega 3 Oil is now back in stock! 10oz bottles only this time. Email Miles if you’d like a bottle   1.

  Make up any of the past 5 WODs you missed this week.  

  1. 750 meter row time trial. Row it as fast as possible. Rest 5 minutes 2. “Annie goes box jumping” 50-40-30-20-10 reps of: Box

  1. Power Clean 3 x 3. Ideal goal should be 85% of your 1 rep max.   2. With a continuously running clock do

  “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 Double Unders

Who can come up with the best name for our new “mascot” on the wall?   1. Weighted Pull-up 3-3-3   2. Complete as many

  1. Work up to a heavy 1 rep for Deadlift. Ideally 95% of your 1 rep max.   2. For time: Run 800 meters

    Make up any of the past 5 WODs you missed this week or practice for the East vs West competition   We need

  1. Front Squat 5-5-5   2. Complete as many rounds as possible in 15 minutes of: 10 Hang Power Cleans (115/75) 10 Box Jumps

  1. Power Snatch 3-3-3. No press outs. Pause at the bottom for re-grip only   2. Three rounds for time of: 10 Overhead Squats

  Five rounds for time of: 7 Thrusters (95/65) 10 Burpees Run 400 meters 20 meter bear crawl    

  “Cannonball” 21-18-15-12-9-6-3 unbroken sets of: Kettlebell Swings (70/53)   Rest precisely 5 minutes, then complete: Three rounds of: 200 meter run 10 Sumo Deadlift

  1. Push Press 3-3-3   2. Complete as many rounds as possible in 15 minutes of: 5 Push-ups (Chest to floor) 10 Sit-ups 15

For those on the Paleo Challenge (as well as those who aren’t) this blog has great information about starting Paleo for beignners. Check it out

  1. Five rounds for time of: 3 Rope Climbs 10 Ring Dips 25 Double Unders   Extra Credit: 3 x 90 second plank holds

Welcome to the Fall Paleo Challenge! Below are both parts of the benchmark WOD. Movement standards are at the bottom of the page below  

26 brave souls came out Monday to battle “Billy Bad Ass”. The effort was amazing! Way to do work!   1. Work up to a

  “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 Swings

  (Teams of 2)

Mens tshirts are back in stock! Email Miles if you’d like one.   “2 Minute Defense” Five rounds for time of: 35 Double Unders 10

“Man, we need to sign up for the Paleo Challenge!!”   1. Row 1000 meters for time   2. “Death by Pushups” First 60 seconds,

  Complete for reps 8 rounds of each exercise Tabata style: Box Jumps (24/20) Pull-ups Kettlebell Swings (53/35) Dumbbell Thrusters (35/25) * Tabata style =

  1. Prowler push for 3 “poles” (90/50)   2. Complete as many rounds as possible in 12 minutes of: 20 Double unders 15 Sit-ups

  “Good Friday” Complete as many rounds as possible in 20 minutes of: 10 Deadlifts 10 Hang Power Cleans 10 Push Presses 10 Barbell Lunges

  1. Make up any of the past 5 WODs you missed this week.   2. Or try your hand at another ‘Special Treat’…  

On Thursday the wall finally came tumbling down. I’m so humbled by all of you guys and how you’ve embraced and helped grow our community…I’m