Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Awesome turnout for last night’s 2 year anniversary dinner! Special thanks to Atkins Park for hosting us!   “Karen’s Evil Sister” For time: 75 Wallball

  3 rounds for time of: Row 500 Meters 21 Burpees Run 400 Meters   Reminder, no 7:30pm class on Thursday!

  One of these photos shows tight shoulders, one shows a solid stance, another shows a weak core. Can you guess which one is which??

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike

  1. Split Jerk 1-1-1-1-1   2. “Grindy” 10 Clean and Jerks (135/95) 5 Rounds of Cindy 10 Clean and Jerks (135/95) 5 Rounds of

  You wanted it, you got it! Brought to you by Payton AKA The Pumpkin Princess, this “12 Days of CrossFit” WOD will be done

  1. Hang Power Clean 3-3-3   2. “Helen” 3 rounds for time of: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups    

  1. Max height box jump   2. Complete as many rounds as possible in 15 minutes of: 10 Push-ups (Gamestyle) 20 Sit-ups 200 Meter

  For time: 21 Deadlifts (185/135) 50 Double Unders 15 Deadlifts (185/135) 50 Double Unders 9 Deadlifts (185/135) 50 Double Unders   Don’t forget to

  1. Bench Press 1-1-1-1-1     2. Complete as many rounds as possible in 15 minutes of: 5 Burpees 10 Push Presses (75/55) 15

  Complete as many rounds as possible in 20 minutes of: 25 Box Jumps (24/20) 20 Sit-Ups 15 Kettlebell Swings (53/35) Check your email Monday

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May

  1. Weighted Pullup 3-3-3   2. 10-9-8-7-6-5-5-4-3-2-1 reps of: Chest to Bar Pullups Box Jumps (30/24) GHD Sit-ups   Secret Santa participants…please make sure

  1. Deadlift 5-5-5   2. Complete as many rounds as possible in 15 minutes of: 40 Meter Bear Crawl 12 Deadlifts (135/95) 20 Double

  Attempt maximum reps during a 90 second interval for each of the 4 exercises: Row (Calories) Sit-Ups Kettlebell Swings (53/35) Front Squats (95/65) *

Eric pulls a big time PR of 455lbs on his deadlift!   1. Shoulder Press 5-5-5   2. 5 rounds for time of: 4 Handstand

  1. Back Squat 5-5-5   2. “Nasty Girls” 3 rounds for time of: 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135/95) *

  Today is makeup day. Make up any of the past 5 WODs you missed from this week.  

  1. Deadlift 1-1-1-1-1   2. Complete as many rounds as possible in 15 minutes of: 10 Toes to Bar 10 Power Cleans (95/65) 10

  10-9-8-7-6-5-4-3-2-1 reps of: Box Jumps (24/20) Push Jerks (95/65) Kettlebell Swings (53/35) Push-ups Rx+ 30/24 Box, 135/95 Jerks, 70/44 Swings, Ring Pushups   “CrossFit

  For time: Row 1000 meters then during 5 minutes of rest, perform 50 sit-ups. Row 1000 meters then during 5 minutes of rest, perform

  In 22 minutes complete the following: 150 Double Under Buy-in, then as many rounds as possible of: 10 Ground to Overheads (95/65) 10 Pushups

  1. Attempt maximum reps for pullups. Rest 3 minutes between sets. 3 sets total.   2. Complete as many rounds as possible in 10

  “Unbroken Thrusters” (95/65) For time:   Complete each round of 21-18-15-12-9-6-3 reps UNBROKEN. This is just as much of a mental test as it

  10 rounds for time of: 15 Deadlifts (135/95) 15 Push-ups *Rx pushups are chest to floor!   Remember classes today are 9am, 10am, and

Just a reminder that we are closed for Thanksgiving today. Enjoy yourselves and be safe!   Friday class schedule: 9am, 10am, 11am Saturday class schedule:

  In an immature overhead squat(RIGHT), the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.

  At the bottom of the push-up the chest and thighs should come in contact with the ground, rather than diving the chest, dropping the

  1. Thruster 1-1-1-1-1-1-1   2. Complete as many rounds as possible in 15 minutes of: 2 Handstand Pushups 4 Front Squats (135/95) 8 Kettlebell

Join us Saturday for another awesome team workout! This will be a format where one partner works while the other rests, alternating exercise responsibility each