Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  1. Deadlift 5-5-5   2. “Brenda” Three rounds for time of: 400 meter run 10 Deadlifts (185/135) 10 Burpees 10 Turkish Get-ups w/ kettlebell

  Complete as many rounds as possible in 15 minutes of: 10 Wallball Shots (20/14) 10 Toes to Bar 10 Box Jumps (24/20)   WOD

Hydrate or die!!! It’s gotten very hot, very quickly this spring.

  1. 3 attempts to find your max amount of unbroken Double Unders   2. Five rounds for time of: 25 Double Unders 20 Walking

  1. Hang Power Clean 3-3-3   2. “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9

  It’s a Team Workout Saturday! For the next few weeks we will shift gears and do team WOD’s instead of make-up day.   (Teams

  “Helen” Three rounds for time of: 400 meter run 21 Kettlebell Swings (53/35) 12 Pull-ups   WOD Demo [mov] Extra credit: pick a goat

  “Annie” 50-40-30-20-10 reps of: Double Unders Sit-ups WOD Demo:[mov]   Extra Credit: 4 rounds of max effort plank holds  

  1. Shoulder Press 5-5-5   2. “Diane” 21-15-9 reps of: Deadlift (225/145) Handstand Push-ups   WOD Demo: [mov]  

Congrats to all our runners who completed the Smyrna Jonquil City Jog this past weekend! Especially Julia who finished 2nd overall in her age group!

  1. Back Squat 5-5-5   2. “Fran” 21-15-9 reps of: Thrusters (95/65) Pull-ups “Fran” performed at the 2011 CrossFit Games: [mov] Amanda will be

  Make up any of the past 5 WODs you missed this week. Also come support your fellow CFSC’ers taking part in the Smyrna Jonquil

Check out Aaron’s 54″ box jump!   1. Bench Press 5-5-5   2. Ten rounds for time of: 15 Deadlifts (135/95) 15 Push-ups (Chest to

Erinn L. is this month’s CFSC Featured Athlete. Check out the story of her transformation below!   1. Clean Pulls 3-3-3-3-3   2. Five rounds

  1. Work up to a max height box jump   2. Fifteen minutes to get as high up the ladder as you can of:

  1. Weighted Pull-up 1-1-1-1-1   2. 21-15-9 reps of: Burpee Pull-ups Push Jerks (135/95)   I believe there’s still slots on the CFSC team

  “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

  Make up day. Make up any of the past 5 WOD’s you missed this week. Don’t forget to sign up for the Jonquil City

  1. Rope Climb skill work: Complete 5 climbs if you can, or practice foot hold techniques   2. Complete as many rounds as possible

  1. Thruster 3-3-3   2. Three rounds for time of: 15 Kettlebell Swings (70/44) 15 Thrusters (95/65) 15 Knees to Elbows  

  “Laura” Three rounds for time of: 400 meter run 30 Box Jumps (24/20) 20 Push-ups (Chest to floor)   Extra Credit: 50 ab rolls

  1. 3 attempts at maximum unbroken pull-ups. Your score is the combined reps for all 3 rounds.   2. Complete as many rounds as

  1. Front Squat 3-3-3   2. Four rounds for time of: 400 meter run 50 Air Squats   Amanda will be back at the

Season in a Day is Saturday April 14th!! For more info, look at Fridays blog post. See you there!   Makeup Day. Make up any

Check out the 2012 CrossFit South Cobb bumper sticker! Order yours today by emailing Miles!   1. Work up to a 3 rep max on

  1. Shoulder Press 1-1-1-1-1   2. Complete as many rounds as possible in 17 minutes of: 15 V-ups 8 Ring Dips 6 Tire Flips

  11 rounds of 100 meter sprints: 1st 100M Sprint (100%) 2nd 100M Jog Back (50%) 3rd 100M Sprint (100%) 4th 100M Jog Back (50%)

  1. Deadlift 1-1-1-1-1   2. For time: Run 800 meters 15 Deadlifts (225/145) 15 Handstand Push-ups Run 400 meters 12 Deadlifts (225/145) 12 Handstand

Don’t forget to check out Amanda, our new Monday evening Massage Therapist! You can find info and pricing on her by clicking HERE   1.

  Make Up Day. Make up any of the past 5 WOD’s you missed this week.   Don’t forget to come support CFSC’s 2 teams