Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  1. Split Jerk 1-1-1-1-1-1-1 reps     2. 30-20-10 reps of the triplet: Lateral Burpees over parrallette Situps Push Presses (95/65) Rx+ GHD Situps,

Deanna (left) knocking out squat cleans at 38 weeks pregnant…way to do work Mama!!   1. Front Squat 3-3-3-3-3 reps   2. Complete as many

A Diabetes sign directly above a McDonald’s sign…coincidence? We think not!!   1. Hang Power Snatch 1-1-1-1-1-1-1 reps   2. 5 rounds for time of:

  U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands

  Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and

“Grace” 30 Clean and Jerks for time. (135/95)   * WOD will be run during all 3 classes today (9am, 10am, and 11am)  

  For time: 15 Power Cleans (135/95), Then 5 rounds of: 10 Pullups 20 Double Unders Finish with 30 Deadlifts (135/95)  

  1. Push Press 1-1-1-1-1-1-1 reps   2. Complete as many rounds as possible in 15 minutes of: 10 Wallballs 10 Toes to Bar 10

Join us this Saturday October 8th as we host the Amazing Grace 2011 Fundraiser! All proceeds benefit Mammograms in Action. The fee is $35 and

30-20-10 reps of the following: Sit-ups Back Extensions Knees to Elbows Stiff Legged Deadlifts (95/65) Double Unders  

  “Perez” 3 rounds for time of: 400 meter run 15 Kettlebell Swings (53/35) 15 Hang Power Cleans (95/65) 15 Box Jumps (24/20) Rx+ 70/44lb,

  It’s another team WOD Saturday! Also don’t forget Miles and Deanna’s baby party starts at 2pm.  

  1. Hang Power Clean 1-1-1-1-1-1-1 reps   2. “Karen” 150 Wallball Shots for time (20/14) WOD Demo:[wmv] [mov]  

  1. Shoulder Press 3-3-3-3-3 reps   2. Three rounds, each for time of 800 meter run. Rest as needed between efforts.  

  50-40-30-20-10 reps of: Overhead Squat with PVC pipe Kettlebell Swings (53/35) Sit-ups * You must also row 750 meters once during the WOD  

  CrossFit Games Open WOD 11.2 Complete as many rounds as possible in 15 minutes of: 9 Deadlifts (155/105) 12 Push-ups (Games style) 15 Box

  “Ichiban” 30-20-10 reps of the following: Thrusters (95/65) Burpees Toes To Bar Double Unders  

  Makeup Day or Trainers’ choice WOD. Come and see what we’ve got in store!!  

  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 (Games Style) Rx+ 30/24″, 135/95lbs, 70/53lbs, Ring Pushups  

  For time: 100 Sit-ups 80 Double Unders 60 Walking Lunge Steps 40 Wallball Shots (20/14) 24 Burpees Don’t forget to respond to Laura about

  3 rounds for time of: 400 Meter Run 10 Ground to Overheads (95/65) 15 Ring Dips 20 Sit-ups Rx + Use 135/95 for GTO

(1) Deadlift 1-1-1-1-1-1 reps. Find your new 1 rep max   (2) 21-15-9 reps of the couplet: Pull-ups Sumo Deadlift High Pulls with Kettlebell (70/44)

Thanks to everyone who came out to support Fight Gone Bad 6 this year!! All over the world, CrossFitters raised over $2.1 million!!   In

  We are CLOSED today to attend Fight Gone Bad 6, which is located at 1880 Roswell Street (4th Recon Marine Base). Minimum $10 donation

  1. Weighted Pull-ups 3-3-3-3-3   2. Complete as many rounds as possible in 12 minutes: 5 Strict Pull-ups 7 Lateral Box Jumps (20″) 9

One workout, one cause…see you this Saturday for Fight Gone Bad 6! Location is 1880 Roswell Street in Smyrna (1/2 mile down the street from

  1. Back Squat 3-3-3-3-3 reps (15 min time limit)   2. 4 rounds for time of: 400 Meter Run 50 Air Squats   Save

  1. Muscle-up Progressions/Methods (15 minutes)   2. “JMK” Complete as many rounds as possible in 20 minutes of: 2 Muscle-ups 6 Hang Power Snatches

Lauren leads the 9am class during Saturday morning’s ‘plank-off’.   “Diane” 21-15-9 reps of: Deadlifts (225/155) Handstand Push-ups Extra credit: 30 Burpees for time  

  Team workout or Makeup Day. Lauren will have a brand new team WOD cooked up for everyone. See you then!!