Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  Strength Power Cleans Pullup progressions   WOD “For God’s Sake!” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Power Cleans (135/95) Burpees Pull-ups  

Watch as former NBA star Charles Barkley commits to trying CrossFit!   Strength Front Squats Bench Press   WOD 5 rounds for time: 25 Double

  “Sanders” Complete 5 rounds for time: 20 meter burpee broad jumps 10 Dumbbell Snatches (5 each arm) (50/30) 20 Lunge steps with plate overhead

  Strength Deadlifts Pull-up progressions   WOD Complete as many rounds as possible in 20 minutes of: 10 Sumo Deadlift Highpulls with Kettlebell (70/44) 15

  Strength Back Squat (to a box) Shoulder Press   WOD 3 rounds for time of: 400 meter run 10 Ground to Overhead (95/65) 15

  Make up any of the past 5 WODs you missed this week. Or try your hand at the CrossFit Open Qualifiers WOD 11.4: Complete

  Strength Power Cleans Pull-up progressions   WOD 21-15-9 reps of the triplet: Row (Calories) Pull-ups Front Squats (135/95)  

  This is a classic side by side of two very different athletes. For various reasons, many hormonal, the body composition of an endurance athlete

  For time: Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters  

Strength Deadlifts Pull-up progressions   WOD “Nadir’s Delight” 5 rounds for time of: 45 Double Unders 25 Push-ups 6 Tire Flips  

Strength Back Squat (to a box) Shoulder Press   WOD “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle ups 10 Hang

  Makeup Day! Or try this week’s CrossFit Games Open WOD 11.3. You can view the WOD demo here: [wmv]

  Strength Power Cleans Pullup Progressions   WOD 21-15-9 reps of: Hang Squat Cleans (135/95) Toes to Bar Ring Dips  

Laura Strength Front Squats Bench Press   WOD 5 rounds for time of: 25 Double Unders 20 Wallballs (20/14) 15 Lunge Steps 10 Burpees  

Kyle Maynard, owner of No Excuses CrossFit in Suwanee. A former wrestling champion and now a kick butt Crossfit athlete!! So, what’s your excuse??  

  Strength Deadlifts Pullup progressions   WOD CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of: 155 pound

Thanks to everyone who made it out to Saturday’s CrossFit takeover at the Marietta Square! We had over 20 participants for the 10am workout!!  

Remember to join us this Saturday April 2nd at the Marietta Square for a fun team workout. Please plan to be at the central water

  Strength Power Cleans Pullup progressions   WOD

The 6am’ers prepare to attack Wednesday’s “Grindy”   Strength Front Squats Bench Press   WOD For time: Row 500 meters, then complete the following: 3

  “Grindy” For time: 10 Clean and Jerks (135/95) 5 Rounds of Cindy 10 Clean and Jerks (135/95) 5 rounds of Cindy 10 Clean and

Mike readies his troops before the next WOD   Strength Deadlifts Pullup progressions   WOD “Griff” Run 800 meters Run 400 meters backwards Run 800

Strength program Back Squat Shoulder Press   WOD “Ichiban” 30-20-10 reps of the following: Thrusters (95/65) Burpees Toes to bar Double Unders   Christina White

  Make up any of the past 5 WODs and/or strength movements you missed this week. There are still spots open for Tuesday’s body fat

Check out Randal age 50, knocking out a 38″ box jump! Nice work!! Strength Power Cleans Pullup progressions   WOD Run 400 meters as fast

Julia and Dante battle it out during Monday’s WOD   Strength movements Front Squat Bench Press   WOD 3 rounds for time of the triplet:

  CrossFit Open Sectionals WOD #1 Complete as many rounds as possible in 10 minutes of: 30 Double Unders 15 Power Snatches (75/55)   WOD

Strength Session Deadlift Strict Pullup progressions WOD “Michael” 3 rounds for time of: 800 meter run 50 back extensions 50 sit-ups   Don’t forget to

Kayla shows off her adjustment skills to Chelsey   Strength session Back Squat Shoulder Press   WOD Complete as many rounds as possible in 20

  Make up any of the past 5 WOD’s you missed this week. Also feel free to make up any of the strength movements from