Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  1. Find your 2 rep max for weighted pull-ups. Overhand grip only!   2. “Bane” Complete as many rounds as possible in 17 minutes

  1. Max effort unbroken Double Unders. Set a new PR!   2. 21-18-15-12-9-6-3 reps of: Kettlebell Swings (70/44) Double Unders Walking Lunges with single

Saturday August 4th, 2012 is the 2nd annual 31 Heroes workout. We will once again host the WOD on Saturday the 4th during the 10am

Staff Sgt. Eric Caban, Special Forces Engineer Sergeant of Company B, 3rd Battalion 7th Special Forces Group (Airborne), Fort Bragg, NC was killed in action

  1. Work up to a heavy 3 rep for Clean Pulls. Take at least 6 sets to do so.   2. Every minute on

Payton is ready for the CrossFit Games, are you??     (Teams of 2) Complete as many rounds as possible in 20 minutes of: Run

Day 2 of the 2012 Reebok CrossFit Games starts Friday the 13th at 5:15pm. We will have a TV at the gym in the afternoon

  1. 3 rounds of max effort 1000 meter row. Rest 5 minutes between rounds   2. Extra Credit: complete 50 GHD Sit-ups and 50

  1. Work up to a 5 rep max for Shoulder Press   2. Complete as many rounds as possible in 15 minutes of: 5

  Five rounds for time of: 400 meter run 30 Box Jumps (24/20) 20 Sit-ups   Come out and support Bettie and the Smyrna Food

Teammates wait for their partners to complete their first run in Saturday’s Team WOD Extravaganza   1. Work up to a 3 rep max for

  Teams of 2: Complete as many rounds as possible in 20 minutes of: 200 meter run 20 Kettlebell Swings (53/35) 20 Box Jumps (24/20)

  1. Perform an L-Sit hold for as long as possible. 3 rounds total. (Use parellettes, boxes, rings, ring dip bars, etc)   2. Five

  1. Work up to a 3 rep max for Back Squat   2. Complete as many rounds as possible in 15 minutes of: 10

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May

  1. Max effort 500 meter row. Set a new PR!   2. “Backwards Annie” 10-20-30-40-50 reps of: Double Unders Sit-ups   Moonshine Meats grassfed

  1. Work up to a 5 rep max for Deadlift   2. “Strength and Honor” For time: 15 Power Cleans (155/105) followed by 5

  Make up any of the past 5 WODs you missed from this week. No 11am class today!  

  1. Overhead Squat Practice. Experienced members work up to a heavy 1 rep (80% of your 1RM). Those new to the movement work on

  1. 50 meter sprints, 10 rounds total. Each round is timed. Rest 2 minutes between rounds.   2. Extra credit: (4) 60 second plank

  1. Rope Climb progressions (s-hook, j-hook, scaling methods)   2. “Cliff Hanger” Complete as many rounds as possible in 15 minutes of: 1 Rope

  In 22 minutes, run 1600 meters then complete as many rounds as possible in remaining time of: 10 Push-ups (chest to floor) 10 Sit-ups

  Great showing for last Saturday’s Yoga Workshop. Mark your calendar for Saturday July 7th, the next one coming up!   1. Work up to

  Make up day. Make up any of the past 5 WODs you mIssed from this week. Also we still have slots open for the

  1. Muscle up progression practice. (False grip, ring dip, kip, etc)   2. “Nasty Girls” Three rounds for time of: 50 Air Squats 7

  1. Work up to a 5 rep max back squat   2. “Whitewalker” Complete as many rounds as possible in 17 minutes of: 30

  “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) [14lb on 9ft target for ladies] Sumo deadlift high-pull, 75

  1. Clean and Jerk practice. Work up to a heavy 1 rep if you’re experienced with the lift. Otherwise practice proper form and technique

  “Parker” Five rounds for time of: 400 meter run 2 Rope Climbs 8 Kettlebell Swings (70/44) 12 Plyo Pushups on 45lb plate (25lb plate

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