Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  1. 10 meter prowler push. 3 attempts to get your fastest time possible. Men use 45’s. Ladies use 25’s   2. “Good Friday” Complete

  Five rounds for time of: 400 meter run 15 Push-ups (Chest to floor) 20 Sit-ups Rx+ Use Ring Push-ups and GHD Sit-ups  

  1. Weighted Pull-up 3-3-3   2. Complete as many rounds as possible in 15 minutes of: 20 Box Jumps (24/20) 15 Good Mornings (45/33)

  1. Snatch Balance 1-1-1-1-1   2. Three rounds for time of: 50 Double Unders 25 Burpees 20 Sit-ups  

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

  Complete as many rounds as possible in 20 minutes of: 2 Rope Climbs 4 Burpees 8 Ring Push-Ups 12 Wallball Shots (20/14) Reminder: Friday

Want this to be you? Stay away from the scale and get to work!!   1. Deadlift 3-3-3   2. Five rounds for time of:

  1. Shoulder Press 3-3-3   2. For time: Run 1600 meters 21 Push Presses (135/95) Run 800 meters 21 Push Presses (135/95) Run 400

No access to a CrossFit box on your European vacation? No problem!!   50-40-30-20-10 reps of: Overhead Squats w/ PVC Pipe Kettlebell Swings (53/35) Sit-ups

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on

  Makeup any of the past 5 WODs you missed from this week    

  1. Clean & Jerk 1-1-1-1-1   2. Five rounds for time of: 10 Deadlifts 10 Hang Power Cleans 10 Box Steps, 20″ box *

Thanks to 8 AM’er Ruby Jordan for taking amazing photos of the CrossFit Games Open team these last 5 weeks!! Here is Ernie who got

  Five rounds for time of: 400 meter run 10 Kettlebell Swings (53/35) 10 Pullups 10 Box Jumps (24/20)   Rx+ 70/44lb swings, Chest to

1. DeadlIft 5-5-5   2. “Annie Loves Lunges” 50-40-30-20-10 reps of: Walking Lunges Sit-ups  

(L)Morgan, 2 weeks before joining CrossFit South Cobb (R) Morgan this past weekend       For time: 25 Handstand push-ups 50 Toes-to-bar Run 800

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

  1. Weighted Pull-up 1-1-1-1-1   2. Six rounds for time of: 5 Strict Pull-ups 10 Kettlebell Swings (53/35) 15 Box Jumps (24/20) Crossfit Games

  1. Maximum effort 500 meter row (Set a PR!)   2. Complete as many rounds as possible in 17 minutes of: 10 Push Presses

  1. Max Unbroken Double Unders   2. Complete as many rounds as possible in 17 minutes of: 10 Deadlifts (185/135) 20 Sit-ups 30 Double

  “Parker” Five rounds for time of: 400 meter run 2 Rope Climbs 8 Kettlebell Swings (70/44) 12 Plyo Push-ups  

  1. Thruster 3-3-3   2. 21-15-9 reps of: Power Cleans (115/75) Thrusters (115/75) WOD Demo: [mov] [wmv] Moonshine Meats is coming to the gym

  Make up any of the past 5 WODs you missed from this week. Don’t forget to spring your clocks forward tonight!!    

  1. Shoulder Press 5-5-5   2. 10-9-8-7-6-5-4-3-2-1 reps of: Pullups Push Jerks (95/65) Burpees   Don’t forget to be at the gym at 6:30pm

Holly Mangold successfully snatches 110 kilograms (242lbs) during Sunday

  1. Max Height Box Jump   2. 5 rounds for time of: 40 meter shuttle sprint 20 Double Unders Rx+ Hold a 20/14 medicine

  1. Deadlift 3-3-3   2. “Cat Burglar” 9-15-21 reps of: Deadlifts (225/155) Box Steps with plate overhead (45/25) 24″ box (men) 20″ box (ladies)

  “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats * Push-ups are chest to floor!   Don’t forget to check out the

  Make up any of the past 5 WODs you missed from this week. You also have the choice to make up any of the