Workout, Happening, and Updates at CROSSFIT SOUTH COBB

1) Wide Stance Box Squat: 8 x 3 @60% of Monday 3RM, every 60s. – Same Box as Monday 2) Touch n Go Deadlift/Box Jump

1) Rowing technique drills “””Heels down””, “”Push don’t pull””” 2) For total time: Row 750m 50 Abmat Sit-ups Rest 2:00 Row 750m 50 HR Push-ups

1) T2B: Accumulate Volume in 7 Minutes. Rest as needed between sets. 2) “Kettlebell Komplex” As many rounds as possible in 20 minutes with 1

1) T2B: Accumulate Volume in 7 Minutes. Rest as needed between sets. 2) “Kettlebell Komplex” As many rounds as possible in 20 minutes with 1

Bring A Friend Today and help us celebrate 9 years of CrossFit South Cobb! We will have food, drinks, snacks, and an indoor bounce house

A. Ring Rows: 4 x 10-12. Rest 30s. Pause for a 1 count at the top Single Arm DB Bench Press, neutral grip: 4 x

Bring a friend to any of our 3 Saturday morning CrossFit classes. Help us celebrate 9 years at CFSC! Kids Bounce House an some food/drinks

A. In a Five Minute Window for Four Rounds Perform: 250 Meter Row Remaining time: Max Rounds of: 5 Pull-ups 10 Renegade Rows (50s, 30s)

A. Every Minute on the Minute for Ten Minutes of: ODD Minutes: 12 GHD Sit-ups EVEN Minutes: 10 Alternating DB Push Press (5 each) +

Saturday is the day!! Bring a Friend and help us celebrate 9 years of CrossFit South Cobb! There will be an indoor bounce house for

A. With a Partner for Time: 5,000 Meter Row *Every 3:00 minutes 1 Athlete Completes: 15 Burpee Box Jumps (24/20) *score= total Burpee Box Jumps

A. In Teams of Two: “Eva” with a Partner: 6 Rounds of: 800 meter Run 30 Kettlebell Swings (70/53) 30 Pull Ups Rx+:(Done as an

Happy Thanksgiving! CrossFit South Cobb will be closed in observance of Thanksgiving.

A. Every Minute on the minute for Eight Minutes: ODD Minutes: Handstand Hold x a total of :40 seconds of work. Rx+:(Free Standing Handstand Holds

A. Sumo Deadlift against a band: Build to a 1RM. Rest 2:00 Beginner: Sumo Deadlift: 5 x 5, adding weight if form permits. Reset between

A. In a 30 Minute Window in Teams of 3: 4,000 Meter Row Remaining time AMRAP: 30 Wallballs (20/14) 30 Power Snatch (95/65) 30 Toes

A. Spend 10 Minutes on Reviewing Pull-up and Push-up scaling as well as getting warm. B. “Cindy” As Many Rounds as Possible in Twenty Minutes

A. Grab a barbell and on coaches call 3 Hang Muscle Cleans Rest + talk about next movement 3 Hang Power Cleans Rest + talk

A. Push-ups: 1 x Max Reps in :60 seconds Rx+:(1 x Max HSPU Any Style) Beginner: Box Push-ups DB Bench Press, neutral grip: 5 x

A. WOD Prep: get all equipment ie. barbell, box perform As Many Rounds as Possible in Eight Minutes of: 5 Deadlifts 5 Thrusters 10 Alt.

* Join is tomorrow at the gym at 12pm for a fun community service event! We will be packing and loading Thanksgiving meals for over

A.  Close Grip Bench Press: 1RM + Drop Set. Rest 2:00 minutes After a 1RM is completed athletes will take 75% of that number and perform

A.  Squat Clean: 8 x 2 @75% of Monday, every :90 seconds Rest between all sets Metcon Prep: Touch n Go Deadlift building to Metcon weight

A.  Every 4:00 minutes x 4 sets: Run 400 meters 12 BB Front Rack Alternating Step-ups (24/20) (95/65) (total reps) Then right into: Every 4:00

Fall back Bingo starts today!  Pick up your bingo card from the lobby front desk and you’ll have until December 3rd to fill as many