Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Look who’s got double unders now!   1. Overhead Squat practice. 15 minutes worth.   2. Complete as many rounds as possible in 15 minutes

We thank you for your service Dustin! Hope to see you back by the end of the year.   1. Work up to a heavy

  1. 10 minutes to find your maximum reps for unbroken double unders   2. Five rounds for time of: 10 Power Cleans (135/95) 10

  1. Six rounds each for time of 400 meter sprint. Rest 2 minutes between rounds.   2. Complete 20 Handstand Push-ups. Not for time.

  1. Make up any of the past 5 WODs you missed this week   2. Or take a risk at doing the surprise ‘treat’!

  1. Five rounds for time of: 10 Shoulder Presses (115/75) 10 Toes to Bar 2 Rope Climbs   2. Mobility Mobility Mobility! Stretch and

  1. Work up to a heavy 5 rep for Deadlift. 6 set minimum   2. “Bath Salts” Complete as many rounds as possible in

Mark your calendar for Saturday September 29th! CrossFit South Cobb will be hosting the next Atlanta Affiliate League event. It’s a team competition for both

  “Cardio Kate” Five rounds for time of: 400 meter run 15 Burpees (must jump up and touch a target 12″ above standing reach)  

  1. Work up to a heavy 5 rep for Shoulder Press. Use at least 5 sets   2. “Grindy” 10 Clean and Jerks (135/95)

  Make up any of the past 5 WODs you missed from this week.   Check your emails Monday for details on a sports chiropractic

  1. Split Jerk practice. Experienced members work up to a heavy 1 rep. 15 minutes total.   2. Three rounds for time of: 30

  1. “Death by 10 meters” At the top of the first minute, sprint 10 m, then rest the remainder of the minute. At the

  1. Work up to a heavy 3 rep for Deadlift. Use at least 6 sets to get there   2. Complete as many rounds

  Four rounds for time of: 800 meter run 20 Push-ups (Chest to floor) 30 Sit-ups   NO 11:30AM class today!! Sorry for the inconvenience!

  1. Work up to a 5 rep max for front squat. Use at least 5 sets to get there   2. “Fran” 21-15-9 reps

  9:00AM WOD: Make up Day   10:00AM WOD: 31 Heroes Team WOD   11:00AM WOD: Make up Day  

  1. Three rounds of maximum effort L-sit holds. Use rings, paralletes, plyo boxes, bars, etc. Rest as needed between rounds   2. “Muscle Helen”

Anyone recognize the guy on the right?   1. Complete as many rounds as possible in 17 minutes of: 7 Front Squats (135/95) 14 Push-ups

  1. 15 minutes to practice your power snatch. Experienced members work up to a heavy 1 rep   2. For time: Run 800 meters,

The 6:30 class gettin’ warm before the Filthy Fifty   1. Work up to a heavy 3 rep set for clean pulls. Use at least

  For time: 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings (35/26) 50 Walking Lunge Steps 50 Knees to elbows 50 Push press

  Teams of 2: 20:00 100 Burpee buy-in. In remaining time, complete as many rounds as possible of: 20 Wallballs (20/14) 20 Deadlifts (135/95) 50

  1. Work up to a heavy 2 reps for Power Clean. Pause at bottom only for re-grip if needed.   2. “Death by Clean

  1. Five rounds for time of: 10 Sumo Deadlift Highpulls (75/55) 10 Toes to Bar 20 Mountain Climbers (each leg counts as 1 rep)

Future world champ in training…   1. Work up to a 5 rep max for Back Squat   2. Complete as many rounds as possible

Your fearless leader back in ’09…yes, those are puffy running shoes I’m wearing AND a full head of hair!   1. Three rounds for time

  1. Max reps in one minute of GHD Sit-ups   2. Five rounds for time of: 200 meter run 15 Sit-ups 15 Box Jumps

  Teams of 2 5 minute AMRAP of: 10 Box Jumps (24/20) 10 Front Squats (95/65) then, 2 minute rest. 5 minute AMRAP of: 10