Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  The jump in an efficient double-under is almost indistinguishable from a single-under.   1. Bench Press 5-5-5 reps   2. 5 rounds for time

    “Rowing Annie” 50-40-30-20-10 reps of the couplet: Calorie Row Sit-ups  

  1. Deadlift 5-5-5 reps   2. Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups   Today’s WOD on video:[wmv] [mov]

    “Sugar Bowl” Complete for reps 8 rounds of each exercise Tabata style: Box Jumps (24/20) Burpees Kettlebell Swings (53/35) Air Squats   Extra

  1. Shoulder Press 5-5-5 reps   2. “Auld Lang Syne” Complete as many rounds as possible in 20 minutes of: 300 meter row 10

  Happy New Year!!   We are closed today and will be open normal hours on Monday.  

Sanders concentrates during Wednesday’s plank holds   “Jackie’s Evil Sister” Row 1500 meters 50 Hang Squat Clean Thrusters (95/65) 35 Pullups   *Remember, New Years

  “G.I. Jane” For time: 100 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. If you can’t reach the Pullup bar,

  1. Attempt 4 trips up the rope. If you can’t perform a rope climb, work on your rope climb progressions.   2. 5 Rounds

  30-20-10 reps of: Double Unders Sit Ups Box Jumps (24/20) KB Swings (53/35)   Rx+ = Use 70/44 kettlebell and GHD situps

Heather Bergeron and Chris Spealler in last year’s CrossFit/Addidas commercial   1. Attempt 3 rounds of 5 unbroken handstand pushups   2. 3 rounds for

  “12 Days of CrossFit”   Row 1200 meters, then complete the following: 5 rounds of: 12 Pull-Ups 12 Box Jumps (24/20) 12 Burpees Your

  “Karen” 150 Wallballs for time (20/14)   “Karen” performed at CrossFit Firepower: [wmv] [mov]   Extra credit: “Cannonball” Complete UNBROKEN sets of 21-18-15-12-9-6-3 for

Jared and Miles taking on the very 1st Fight Gone Bad at CFSC     21-18-15-12-9-6-3 reps of the triplet: Double Unders Hang Power Snatch

“The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats   Rest 1 minute. Repeat for a

  Today is makeup day. Choose any of the past 5 WODs you missed this week and make them up.  

  1. Work up to a 1 rep max for Power Clean   2. “Selah” 5 rounds for time of: 5 Power Cleans (135/95) 10

  Complete as many rounds as possible in 20 minutes of: 25 Double Unders 20 Single Arm Kettlebell Snatches (10R/10L) 44/26 20 Overhead walking lunge

Miles practices the split jerk   1. Work up to a 1 rep max on the Push Jerk or Split Jerk   2. 21-15-9 reps

  30-20-10 reps of: Box Jumps (24/20) Wallball Sit-ups (20/14) Kettlebell Swings (53/35) Burpees   Rx+ = Use 30″/24″ Box Jumps and 70/44lb Kettlebell Swings

1. Overhead Squat 5-5-5 reps   2. 5 rounds for time of: 15 Overhead Squats (75/55) 15 Knees to Elbows 15 Pushups   Rx+ =

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

  For a legitimate box jump, the hips must travel at least as high as when standing on the box. Strength Back Squat 5-3-1-1-1 reps

  Complete as many rounds as possible in 20 minutes of: Row 300 meters 12 Kettlebell Swings (53/35) 12 Knees to Elbows 12 Air Squats

Rick   Strength Bench Press 5-3-1-1-1 reps   WOD “Nadir’s Delight” 5 rounds for time: 45 Double Unders 25 Push-ups 6 Tire flips

Last month’s lululemon Trunk Show   “For God’s Sake!!” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Power Clean (135/95) Burpees Pull-ups  

Strength Deadlift 5-3-1-1-1 reps   WOD 30-15-10 reps of: Deadlift (185/125) GHD Situps Wallballs (20/14)  

1,2,3…Burpees!!   Make up any of the past 5 WODs you missed this week.  

Strength Shoulder Press 5-3-1-1-1 reps   WOD “Death by Clean and Jerk” With a continuously running clock do one 135 pound Clean and Jerk the