Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  “Cindy” Complete as many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats Rx + = wear a 20lb vest

While Joey was publicly celebrating his retaining of second place for “Annie” on Tuesday, Miles was too busy taking over the FIRST place spot of

  “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75lbs (Reps) Box Jump, 20″ box (Reps)

  1. Shoulder Press 5-5-5 reps   2. For time, complete 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)

  Make up any of the past 5 WODs you missed this week. If you have no plans this afternoon, come check out one of

  “Adrenaline Shot” 21-15-9 reps of the triplet: Hang Squat Cleans (95/65) Burpees Pull-ups Rx+ = Chest to bar pull-ups and 135lbs for the Cleans

The 4:30 class storming through Filthy Fifty on Wednesday   For time: Run 1200 meters 50 Sit-ups Run 800 meters 40 Sit-ups Run 400 meters

Mike, Brent, and Shawn all get their first taste of the Beginners Workshop on Monday. Way to work, guys!   “Filthy Fifty” For time: 50

Check out newcomer Tony, who’s already down 15 pounds in his first 3 weeks with us. Nice work!   Complete as many rounds as possible

Nadir leads the pack in the 200m sprint portion during last Saturday’s Team WOD challenge     “Zander” Run 400 meters, then complete 21-15-9 reps

  Make up any of the past 5 workouts you missed this week, or try the mystery WOD posted on the whiteboard.  

  1. Back Squat 5-3-1-1-1 reps   2. Complete as many rounds in 20 minutes of: 10 Single-arm dumbell snatches (35/15) 10 Lunge steps with

  “Ava Grace” 5 rounds for time of: 20 Lateral Jumps (over parallettes) 20 Dumbell Push Presses (35/20) 15 Knees to Elbows 10 Ring Dips

  1. Bench Press 5-3-1-1-1 reps   2. 30-20-10 reps of: Double Unders Push-Ups Pull-Ups Sit-Ups Rx+ = Chest to Bar Pull-ups, Ring Push-ups, and

    3 Rounds for time of: 500 meter row 20 Box Jumps (24/20) 15 Kettlebell Swings (53/35) 10 Burpees 5 Hang Power Cleans (135/95)

Thanks to everyone who came out during Saturday’s Team WOD challenge…we had over 40 people participate!   1. Deadlift 5-3-1-1-1 reps   2. 5 rounds

  Join us this Saturday as we host a team workout challenge at 10:00 AM with our friends at CrossFit Addiction! The details of the

  1. Back Squat 3-3-3 reps 2. 7 rounds for time of: 10 Supine Ring Rows 10 Dumbbell Push Presses (35/20) 10 GHD Sit ups

Newcomer Jeff tackles his first tire-flipping WOD…   “Elizabeth” 21-15-9 reps of the couplet: Squat Clean (135/95) Ring Dips   Workout demo: [wmv] [mov]  

  1. Bench Press 3-3-3 reps   2. Complete as many rounds as possible in 20 minutes of: 30 Double Unders 20 Box Jumps (24/20)

  “Thunder Cat” 3 rounds for time of: 500 meter Row 15 Dumbbell Thrusters 35/20 15 Kettlebell Swings 53/35 15 Push-ups Extra credit: Complete 4

Grassfed beef and fresh guacamole…excellent sources of protein and fat make for a great pre-workout meal!   1. Deadlift 3-3-3 reps   2. 21-15-9 reps

    Make up any of this week’s WOD’s you missed. We will post the other 2 WODs that would have been available for Monday

1. Shoulder Press 3-3-3 reps 2. “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Chris Spealler does “Angie” [wmv] [mov]    

Before Joey was swinging the 70lb ‘Big Bertha’ and knocking out muscle-ups, he was a little tyke having trouble with a 26lb kettlebell!   1.

Anyone recognize the guy in the middle??   Attempt as many reps as possible in the time given for each movement: 5:00 Max Calories rowed

  Gym is CLOSED all day Tuesday January 11th.   At home WOD Complete as many rounds in 20 minutes as possible of: 5 Pushups

A preview of the Tough Mudder race, which is coming to Georgia this March. There will be a group from our gym attending…are you in??

  Make up any of the past 5 workouts you missed this week!