Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Kayla, Emily, and Cameron battle “Not That Brutal pt 2”   “Dustin” Complete as many rounds as possible in 20 minutes of: Sprint 200 meters

  “Annie” 50-40-30-20-10 reps: Double Unders Situps   WOD Demo: [mov] [wmv]   Burpee day #4

“K. Cizzle” Run 400 meters with a sandbag, then: 9-15-21 reps of Front Squats (135/95) Burpees Pullups Finish with another 400 meter run without the

  “Not That Brutal, Part 2” Row 500 meters, then: 21-15-9 reps of: Box Jumps (24/20) Kettlebell Swings (70/44) Push-ups GHD Sit-ups then, row another

  “Death By Clean and Jerk” With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean

  Make up Day Make up any of the past 5 WODs and/or strength movements you missed this week.  

Dont forget your post-WOD stretches!!   Strength Power Cleans Pullup Progressions   WOD Complete as many rounds as possible in 20 minutes of: Run 400

  Strength Front Squats Bench Presses   WOD 30-20-10 reps of the triplet: Double Unders Pullups Pushups Situps Rx+ Chest to bar pullups, Ring pushups,

Emily’s determination helps her get an unbroken set of kettlebell swings during Tuesday’s WOD…nice job!!   3 rounds for time of: 10 single arm push

Strength Deadlift Pullup progressions   WOD Complete as many rounds as possible in 20 minutes of: 25 Box Jumps (24/20) 20 Situps 15 Kettlebell Swings

Awesome showing at the yoga immersion workshop on Saturday!! Strength Back Squats Shoulder Press   WOD Five rounds for time of: 95 pound Thruster, 15

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

Are you “skinny fat”? For reference, the girl on the left is a runway model and the girl on the right is an elite CrossFit

Strength Front Squats Bench Press   WOD “Death By Squats and Pushups” With a continuously running clock, do one air squat and one pushup the

  “Cat Burglar” 9-15-21 reps of: Deadlifts (225/155) Sandbag step-ups with 50lb bag on 24″ box Knees to Elbows 40 meter bear crawl at the

Strength Deadlifts Pullup progressions   WOD “Helen” 3 rounds for time: 400 meter run 21 Kettlebell Swings (53/35) 12 Pullups Rx+ Use 70lb for swings

In a perfectly executed clean, the arms should be used solely to pull the body under the bar, which requires bending at the hips. The

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

  Strength Power Cleans Pull up progressions   WOD “The Hulk” 5 rounds for time: 5 Thrusters (155/100) 10 Tire flips 200 meter run  

  Sprint 100 meters. Do this for 10 rounds, resting 30 seconds between each run. Extra credit: 4 rounds of 60 second plank holds  

10-9-8-7-6-5-4-3-2-1 reps of the following: Box Jumps (24/20) Push Jerks (95/65) Kettlebell Swings (53/35) Pushups Rx+ 30/24″, 135/95, 70/53lbs, Ring Pushups   Greg Cortner steps

  3 rounds for time of: 800 meter run 10 power snatch (75/45) 15 push ups (games style) 20 sit ups Rx+ Use 95lbs for

  For the strength session, we will be doing the CrossFit Football Total: Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1

  Make up any of the past 5 WODS and strength movements you missed this week.  

  Strength Power Cleans Pullup progressions   WOD 7 rounds for time: 7 Power Snatches 7 Snatch Balances 7 Overhead Squats *Use 95/65 for all

  Strength Bench Press Front Squats   WOD “Ernie” 3 rounds for time of: 400 meter run 21 Kettlebell swings (53/35) 15 Pushups (Games style)

Watch Charles Barkley take on The Open WOD 11.5 at CrossFit North Atlanta! Keep up the good work!   “Jumping Annie” 50-40-30-20-10 reps of the

  Strength Deadlift Pullup Progressions WOD Row 5,000 meters for time. If weather permits AND all rowers are taken, you may also run 5,000 meters.

  Strength Back Squat Shoulder Press   WOD CrossFit Games Open WOD 11.5 Complete as many rounds and reps in 20 minutes of: 145 pound

  Open gym/ makeup day. Make up any of the past 5 WODs you missed this week.