Workout, Happening, and Updates at CROSSFIT SOUTH COBB
The Blog
Friday
For time: 100 Overhead Squats * Use a PVC, bar, or any load you choose, as long as your depth and balance are correct!!
Thursday
5 rounds for time: 400 meter run 10 Kettlebell Swings (70/44) 10 Ring Dips Burpee Day 39
Wednesday
Attempt as many reps as possible in the time given for each movement: 5:00 Max Calories rowed 4:00 Max Box Jumps (24/20) 3:00 Max
Tuesday
“Lunging Annie” 50-40-30-20-10 reps of the couplet: Walking Lunges Situps Burpee Day 37
Monday
Now that you are done staring in amazement, eyes darting back and forth between the two Debs and down to
Friday
CrossFit Games Open WOD 11.2 Complete as many rounds as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Push-ups (Games style) 15 Box
Thursday
Don’t forget about the upcoming Paleo Nutrition Seminar Saturday July 16th (9am to 4pm). We still have plenty of room available so feel free
Tuesday
10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest to bar Pullups Box Jumps (30/24) GHD Situps Burpee Day 30
Monday
Congrats to Dustin, our newest trainer who successfully completed his CrossFit Level 1 course up in Charlotte over the weekend!! Complete as many rounds as
Saturday
Make up any of the past 5 WODs you missed this week. Also don’t forget the pool party at Jeff’s house today starting around
Friday
“Grace” Complete 30 clean and jerks for time. Men use 135lbs, Ladies use 95lbs. Extra Credit: Tabata Pushups, 8 rounds Burpee
Thursday
The 5:30 class off to a blazing start in Wednesday’s “Perez” Sprint 400 meters for time. Rest 3 minutes between rounds. Complete 4 rounds
Wednesday
For time: 100 Situps 80 Double Unders 60 Walking Lunge steps 40 Wallballs (20/14) 24 Burpees Burpee Day 24
Tuesday
“Perez” 3 rounds for time of: Run 400 meters 15 Kettlebell Swings (53/35) 15 Hang Power Cleans (95/65) 15 Box Jumps (24/20) Rx+ Use
Monday
5 rounds for time of: 20 Double Unders 20 meter overhead lunge walk (25/10) 20 meter burpee broad jumps 20 Air Squats Burpee Day
Saturday
After Atlanta Crossfitter and Olympic weightlifter Kulsoom Abdullah was barred from competitions because she wears a hijab, the U.S. Olympic Committee has asked the International
Friday
“Zygote” Complete as many rounds as possible in 20 minutes of: 15 Box Jumps (24/20) 10 Kettlebell Snatches each arm (44/26) 35 Double Unders
Thursday
For time: Row 1000 meters Run 800 meters Row 500 meters Run 400 meters Row 250 meters Run 200 meters Burpee Day 18 Mark B.
Wednesday
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as
Tuesday
In 22 minutes complete the following: Run 1600 meters, then in the remaining time go for as many rounds as possible of: 10 Pushups
Monday
Congrats to CFSC’s own “Average Joes” as they defeated Team CrossFit Addiction in Saturday’s Affiliate League battle!! For time: 75 Double Unders 75 Wallball
Saturday
CFSC’s “Average Joes” will take on Team CrossFit Addiction today at 10am at the gym…come out and support your fellow Crossfitters for the 1st week
Friday
Complete as many rounds as possible in 15 minutes of: 5 Burpees 10 Situps 15 Wallball Shots (20/14) 20 meter farmers walk (45/35) *
Thursday
“Gargamel” 3 rounds for time of: 500 meter row 21 GHD Situps 12 Chest to overheads (95/65) Burpee Day #11
Tuesday
Lt. Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal
Monday – Memorial Day
We are closed Monday for Memorial Day. Dont forget that the burpee challenge is still going on and days 7 and 8 are needed for
Saturday
Make up any of the past 5 WODs you missed this week. If you’re interested in following this weekend’s CrossFit Games Regional Qualifiers, check