Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  “Box Jump Annie” 50-40-30-20-10 reps of: Box Jumps (24/20) Sit-ups   During the 6:30pm class, those registered for the Open will be doing the

1. Hang Power Snatch 5-5-5   2. 10-9-8-7-6-5-4-3-2-1 reps of: Power Snatch (95/65) Toes to Bar Plyo Push-ups  

  For time: 400 meter walking lunge. * This can be done indoors so no weather excuses!! Rx+ Wear a vest or use a barbell

  1. Front Squat 5-5-5   2. Seven rounds for time of: 15 foot Rope climb, 1 ascent 10 Wallball Shots (20/14) 15 Kettlebell Swings

  1. Power Clean 3-3-3   2. Ten rounds for time of: 5 Power Cleans (75% of your body weight) 5 Handstand Pushups 40 meter

  1. Makeup any of the past 5 WODs you missed from this past week.   2. Those registered for the CrossFit Games Open will

  “Elizabeth” 21-15-9 reps of: Squat Cleans (135/95) Ring Dips   WOD Demo [wmv] [mov]  

  1. Work up to a 3 rep max for a Turkish Get-up for each arm. Use a dumbbell, kettlebell, or barbell (if you dare!)

Funny (and partially true) tribute to the ladies of CrossFit!   1. Weighted Pull-up 3-3-3   2. Complete as many rounds as possible in 15

Check out Stephanie making 315lbs look like child’s play…   “Laura” 3 rounds for time of: 400 meter run 30 Box Jumps (24/20) 20 Push-Ups

  “CrossFit Total” Back squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max Your combined weight lifted for all 3 lifts

  Make up day. Make up any of the last 5 WODs you missed this week.  

  1. Back Squat 5-5-5   2. Complete as many rounds as possible in 20 minutes of: 15 Wallball Shots (20/14) 15 Overhead Walking Lunges

Don’t forget to checkout the Moonshine Meats CSA coming to CFSC next month. You won’t regret it!   1. Power Clean 5-5-5 (touch and go)

  In 12 minutes, row 1,500 meters then complete as many rounds as possible in remaining time of: 15 Double Unders 10 Box Jumps (30/24)

Happy Valentines Day!!   Four rounds for time of: 5 Handstand Push-ups 10 Toes to Bar 15 Medicine Ball Cleans (20/14) 400 Meter Run  

This commercial by film-maker Johnny Kelly, depicts the life of a farmer as he slowly turns his family farm into an industrial animal factory before

Check out the highlights from the 2011 CrossFit Games   Makeup Day Make up any of the past 5 WOD’s you missed from the previous

  Row 1,000 meters for time. Rest 5 minutes between rounds. 3 rounds total.   Extra Credit: 50 hammer swings per arm  

  Seven rounds for time of: 200 meter run 10 Push-ups (Chest to Floor) 10 Pull-ups   * For those that missed the benchmark WOD

Now we know how to calm Raul down when he’s got the jitters!   2012 Winter Paleo Challenge Benchmark WOD 1. Deadlift 1 rep max

  Three rounds for time of: Run 800 meters Rest 2 minutes Your score is total time including the 2 minute rests.    

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

  Makeup any of the past 5 WODs and strength movements you missed from this week.  

  1. Weighted Pull-up 1-1-1-1-1   2. Complete as many rounds as possible in 12 minutes of: 15 Kettlebell Swings (53/35) 10 Burpees 5 Strict

  1. Bench Press 5-5-5   2. Complete as many rounds as possible in 15 minutes of: 30 Double Unders 15 Ring Push-ups 10 Toes

  1. Deadlift 3-3-3   2. For time: 100 Squat Cleans (95/65) Every minute on the minute, perform 5 burpees. The scaling will be either

  4 rounds for time of: 400 meter run 8 Kettlebell Snatches each arm (35/26) 8 Chest to Bar Pull-ups   Kettlebell Sntach Demo: HERE

1. Split Jerk 1-1-1-1-1   2. With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean

Anyone recognize the guy on the right??   Makeup Day. Make up any of the past 5 WODs and strength movements you missed during the