Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  1. Work up to a 3 rep max for Front Squat. (Recommended rep scheme: 10-8-6-4-3-3-3. Goal is to increase weight each set)   2.

  Five rounds for time of: 50 Double Unders 20 Push-ups (Chest to floor) 15 Kettlebell Swings (53/35) 40 meter bear crawl   We have

  1. Work up to a 3 rep max for Deadlft   2. “Butterball” Seven rounds for time of: 10 Sumo Deadlift Highpulls with Kettlebell

  “For God’s Sake!!”   10-9-8-7-6-5-4-3-2-1 reps of the triplet: Power Cleans (135/95) Burpees Pull-ups  

Check out Shernette’s amazing success journey with CrossFit South Cobb below…we are so proud of you!!   1. Split Jerk practice. Those newer to the

  Make up Day. Make up any of the past 5 WODs you missed from this week. Moonshine meats will be delivering your monthly meat

  1. Thruster 3-3-3   2. “Karen” 150 Wallball Shots for time (20/14)   WOD Demo: [wmv] [mov]  

  1. Hang Power Clean 5-5-5   2. Five rounds for time of: 7 Hang Power Cleans (135/95) 10 Box Jumps (30/24) 12 Kettlebell Swings

  Six rounds for time of: 30 Double Unders 10 Push-presses (95/65) 10 Overhead walking lunges (45/25) 40 meter bear crawl at the end of

  1. Work up to a 3 rep max for weighted pull-ups   2. 21-15-9 reps of: Front Squats (95/65) Burpees Pull-ups   Rx+ Use

  1. Work up to a 1 rep max Deadlift   2. In 17 minutes, complete an 800 meter run and in the remaining time

  “Killing Goats” Come and work on your goats!  

  “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of

  Ten rounds of 100 meter sprints. Rest 2 minutes between sets.   Extra Credit: hydrate and rest up for “Murph”!  

  1. Work up to a 1 rep max squat snatch   2. 21-15-9 reps of: Kettlebell Swings (70/44) Burpees   3. Extra credit: 4

  1. Shoulder Press 3-3-3   2. Complete as many rounds as possible in 10 minutes of: 10 Double Unders 10 Box Jumps (24/20) 10

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National

Curious as to how to introduce the paleo/gluten-free lifestyle to your entire family? Check out Eat Like a Dinosaur   “Death by Thruster, Team style”

  1. Deadlift 3-3-3   2. “Cat Burglar” 9-15-21 reps of: Deadlifts (225/155) Box Steps with plate overhead (45/25) [24″/20″] Knees to Elbows 40 meter

  5 minute AMRAP of: 10 Box Jumps (30/24) 5 Thrusters (95/65) then, 2 minute rest. 5 minute AMRAP of: 10 Pull-ups 5 Push Presses

  Sprint 400 meters. Four rounds total. Rest approximately 2 minutes between rounds.   Extra Credit: 25 sledgehammer tire swings on each arm   “But

  “Nate” Complete as many rounds as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/44) * Muscle-ups and HSPU’s

  1. Power Clean 3-3-3   2. Five rounds for time of: 10 Power Cleans (135/95) 15 Wallball Shots (20/14)   WOD Demo [mov]  

  Teams of 2 (1 teammate working at a time) Complete as many rounds in 20 minutes of: Run 800 meters

  1. Back squat 3-3-3   2. 21-15-9 reps of: Front Squats (115/75) Lateral hops over bar Burpees  

  1. Shoulder Press 5-5-5   2. Complete as many rounds as possible in 12 minutes of: 5 Clean and Jerks (95/65) 10 Toes to

  Seven rounds for time of: 10 Walking Lunges Steps with plate overhead (45/25) 10 Sit-ups 10 Kettlebell Swings (53/35) 200 meter run  

  1. Work on kipping pull-up progressions. (Standard kip, butterfly, etc)   2. “Cindy” Complete as many rounds as possible in 20 minutes of: 5

  1. Work up to a 1 rep max snatch (full squat)   2. “Peekaboo Barn” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Snatch-grip Deadlifts (95/65) Burpees

  Team WOD (Teams of 2) In 20 minutes: Row 1,500 meters then as many rounds as possible in remaining time of: 10 Clean and