Workout, Happening, and Updates at CROSSFIT SOUTH COBB

The CFSC team getting ready to take a 20 foot plunge into a freezing lake…so much fun!   “Karen’s Evil Sister” For time: 75 Wallballs

Great job to all our guys this weekend in conquering The Tough Mudder. Cramps, cuts, and bruises couldn’t stop us, they could only hope to

  Gym is CLOSED today for the Tough Mudder race. Good luck to your fellow Crossfitters Miles, Jared, Ernie, Grubb, Dan, Shawn, and Dustin!!  

  “Selah” 5 rounds for time of: 5 power cleans (135/95) 10 pull ups 15 back extensions 20 air squats *Extra credit: Tabata Wallballs  

Chris leading the Smyrna PD crew in plank holds   1. “Death by Pushups” With a continuously running clock do one pushup the first minute,

  Remember to send Miles your tshirt order! The cost is $20.00 for these sweet new tshirts.   Attempt as many reps as possible in

Tough Mudder is this Saturday!! See you in Cedartown!   Complete as many rounds as possible in 20 minutes of: 10 kettlebell snatches left (35/26)

  “Fran” 21-15-9 reps of the couplet: Thrusters (95/65) Pull-ups   Rx+ Use 115lbs for thrusters and perform chest to bar pullups   2009 CrossFit

  Make up any of the past WODs you missed this week. And/or: Snatch Balance practice.  

1. Bench Press 5-3-1-1-1 reps 2. For time: Row 1000 meters, then 3 rounds of: 21 GHD Situps 15 Hang Power Snatches (75/55) 9 Pullups

  In case you missed it, here is the ABC Nightline special on the Paleo Diet and CrossFit!   1. Deadlift 5-3-1-1-1 reps 2. “Tiger

  1. Shoulder Press 5-3-1-1-1 reps   2. 10-9-8-7-6-5-4-3-2-1 reps of: Dumbbell Push Press (35/20) Kettlebell Swings (53/35) Burpee Box Jumps (24/20) 200 meter run

  21-15-9 reps of the following: Pull-ups Push-ups (Hands off ground each rep) Sumo Deadlift High Pulls (95/65) Bar hops   Rx+ Wear a 20lb

  In 21 minutes complete the following: Run 1 mile, then perform as many hang squat clean thrusters as possible in the remaining time. Men

  Make up any of the past 5 WODs you missed this week. Also we will be working on the power clean as a skill

  21-15-9 reps of: Row (Calories) Burpees Wallball shots (20/14) Ring Dips Rx+ wear a 20lb vest  

  1. Back Squat 3-3-3 reps   2.

  1. Bench Press 3-3-3 reps   2. “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely

  “Death by 10 meters” With a continuously running clock, sprint ten meters the first minute, 20 meters (down and back) the second, thirty the

Tony “All American” Pastore gloats over his brother Dante after last week’s “Tabata Tickler”. Thanks for being a good sport Dante!   1. Deadlift 3-3-3

  Make up any of the past 5 WODs you missed this week. Come join us for lunch on the patio after the gym closes

  3 rounds for time of: 50 Double Unders 20 Burpees 15 GHD Sit-ups 250 Meter row Rest Precisely 1 minute between rounds.   Lunch

  1. Shoulder Press 3-3-3 reps 2. “The Tabata Tickler” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where

How to choose the perfect avocado   Complete as many rounds as possible in 20 minutes of: 10 Deadlifts 10 Hang Power Cleans 10 Barbell

  1. Back Squat 5-5-5 reps   2. “Helen” 3 rounds for time of: 400 meter run 21 Kettlebell Swings (53/35) 12 Pull-ups WOD Demo:

Meredeth, Roger, and Aaron race through last week’s “Annie”   1. Bench Press 5-5-5 reps   2. “Heart Breaker” Complete 7 rounds for time of:

Greg and Ernie push each other through Wesnesday’s “Fight Gone Bad”. Greg took the gym record with a 338!   Today is makeup day. Make