Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  1. Shoulder Press 3-3-3   2. Complete as many rounds as possible in 15 minutes of: 10 Wallball Shots (20/14) 10 Ring Push-ups 10

  “Death By Pull-ups” With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…

  1. Deadlift 5-5-5   2. 21-15-9 reps of: Kettlebell Swings (70/44) Overhead Walking Lunges (45/25) 20 meter broad jump at end of each round

Check out details on Brent’s amazing transformation story since joining CrossFit South Cobb in March 2011. With a weight loss of over 100lbs in less

1. Back Squat 5-5-5   2. Complete as many rounds as possible in 12 minutes of: 5 Front Squats (95/65) 10 Ring Dips 20 Double

  Make up any of the past 5 WOD’s you missed this week. Don’t forget to book your massage with Ashley on Monday. Recovery is

The couple that hand stands together, stays together!   1. Power Snatch 1-1-1-1-1   2. “Peekaboo Barn” 10-9-8-7-6-5-4-3-2-1 reps of: Snatch-grip Deadlifts (95/65) Burpees Box

1. Shoulder Press 5-5-5   2. “Mary, Jr.” Complete as many rounds as possible in 15 minutes of: 5 Handstand Pushups 10 Pull-ups 25 Air

  Check out Nick Henderson of CrossFit Richardson in Texas. Since starting CrossFit last February, he’s lost over 60lbs and 10 inches off his waistline!

  “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box

1. Front Squat 5-5-5   2. “2 Minute Defense” 35 Double Unders 10 Kettlebell Swings (70/44) 8 Hang Squat Cleans (135/95) 200 meter sprint Rest

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50

Erinn with her first FULL rope climb…congrats!!   In 22 minutes complete the following: 75 Games-style pushups, then in the remaining time complete as many

  “Annie Goes Rock Climbing” For time: 50 Double Unders 1 Rope Climb 40 Double Unders 2 Rope Climbs 30 Double Unders 3 Rope Climbs

  1. Back Squat 3-3-3   2. Complete as many rounds as possible in 15 minutes of: 5 Push Presses (95/65) 10 Bar-facing Burpees 15

Humble beginnings!     5 rounds for time of: 25 Double Unders 20 Walking Lunge Steps 15 Kettlebell Swings (53/35) 10 Pull-ups  

  1. Push Press 1-1-1-1-1   2. Complete as many rounds as possible in 15 minutes of: 10 Wallball Shots (20/14) 10 Toes to Bar

Make up any of the past 5 WODs you missed this week. Paleo challenge contestants need to make up the benchmark WOD if they missed

1. Overhead Squat 3-3-3   2. “Nancy” 5 rounds for time: 400 meter run 15 Overhead Squats (95/65)   Men must be able to overhead

  “Death by 10 meters”   Every Minute on the minute complete the following: 10 meter sprint – 10 Meter Line. Increase one 10m run

  2012 Winter Paleo Challenge Benchmark WOD 1. Deadlift 1 rep max   2. “Glory” Complete as many rounds as possible in 20 minutes of:

  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)

  “Nadir’s Delight” 5 rounds for time of: 45 Double Unders 25 Push-ups 6 Tire Flips (or 3 jumbo tire flips) Extra Credit: 15 Wall

Make up Day Make up any of the past WOD’s you missed from this week or last. Gym attendance has been spotty these past 2

  1. Deadlift 5-5-5   2. For time: 15 Power Cleans (135/95), then 5 rounds of: 10 Pull-Ups 20 Double-Unders Then finish with 30 Deadlifts

    3 rounds for time of: 800 Meter Run 50 Situps   Don’t forget to RSVP for the Paleo Challenge!!    

Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wall ball.

1. Back Squat 1-1-1-1-1   2. Complete as many rounds as possible in 12 minutes of: 10 Kettlebell Swings (53/35) 10 Toes to Bar 10

Hey guys, just a reminder that we are CLOSED Monday 12/26 to allow our coaches to spend more time with their families and get charged

* We are CLOSED today and Monday. Have a very merry Christmas! We will see you back at the gym on Tuesday December 26th!!