Workout, Happening, and Updates at CROSSFIT SOUTH COBB

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.     “Michael” Three rounds for

Strength Back Squat 3-3-3 reps   WOD “Gator Hater” Complete as many rounds as possible in 20 minutes of: Run 200 Meters 12 Pull-ups 9

The 5:30pm class recovering and sharing stories about Monday’s “Thundercat”…   Aim for maximum reps in the following: 5:00 Max Calories rowed 4:00 Max Box

Strength Bench Press 3-3-3 reps   WOD “Thundercat” 3 rounds for time of: 500 meter row 15 Dumbbell Thrusters 35 lbs 15 Kettlebell Swings (53/35)

  Make up any of the past 5 WODs from this week or try the one posted on the whiteboard  

Strength Deadlift 3-3-3 reps   WOD 21-15-9 reps of: Deadlift (225/155) GHD Sit-ups   *Today is your LAST day to order the hoodie!!

  3 rounds for time of:: 400 meter run 40 Dumbbell Push Presses (40/25) 30 Kettlebell Swings (53/35) 20 Box Jumps (20/14) 10 Burpees  

Strength Shoulder Press 3-3-3 reps   WOD 5 rounds for time of: 25 Double Unders 20 Wall Balls (20/14) 20 Back Extensions 20 Lunge Steps

  5 rounds for time of: 5 Squat Snatches (95/65) 10 Pull Ups 20 Push Ups 30 Sit Ups  

Strength Back Squat 5-5-5 reps   WOD 5 rounds for time of: 200 meter sprint 100 meter farmer walk (45/30) 20 meter burpee broad jumps

Aaron, who along with Greg completed his first “Angie” as Rx’d!! Nice work!   Make up any of the past 5 WODs you missed this

Don’t miss your chance to grab a hoodie for the Fall! We are taking orders until mid-next week. Cost is $25.00 (Cash, check, or charge)

  “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats  

Jamie & Amanda   Strength Deadlift 5-5-5 reps   WOD 45-25-15 reps of: Double Unders GHD Sit-ups Sumo Deadlift High Pulls (75/55) Kettlebell Swings (53/35)

Strength Shoulder Press 5-5-5 reps     WOD 21-15-9 reps of: Hang Squat cleans (95/65) Toes to bar Ring Dips  

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

  Complete as many rounds as possible in 20 minutes of: 5 Dumbbell Push Presses 50/30 lbs 7 Box Jumps (30/24 in.)   via buzzle.com

One of our newer members Dan learns the power clean   “Annie” 50-40-30-20-10 reps of: Double Unders Sit-ups   Extra credit: Tabata Kettlebell Swings, 8

  “Selah” 5 rounds for time of: 5 Power Cleans (135/95) 10 Pull-ups 15 Back Extensions 20 Air Squats   *Don’t forget to try out

  Run 800 meters, then: 21-15-9 reps of: Burpees Wall Balls (20/14) Kettlebell swings (70/44) Wall Ball Sit ups (20/14)  

Joey     Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups  

Ernie after his very first Fight Gone Bad   Make up any of the past 5 WOD’s or try the mystery workout posted today at

The US Marine Battalion down the street gave us some extra Tshirts to sell from this Fundraiser last Saturday…they are only $10.00!! Hurry and grab

The 5:45 class competes against “Helen”, one of the meaner women in the CrossFit world!   “JMK” Complete as many rounds as possible in 20

“Butterball” 7 rounds for time of: 10 Kettlebell Sumo Deadlift High-pulls 70/53 lbs 10 Box Jumps (24/20 in.) 200 m Sprint   Andrew Grubb AKA

Various words of Crossfit wisdom written on some wallballs…which one is your favorite? Strength Bench Press 5-3-1-1-1 reps *Find your new 1 rep max  

  Today (Saturday), CrossFit South Cobb is closed while we attend the 5th Annual Fight Gone Bad Fundraiser at the 4th Recon Marine Battalion located

Strength Deadlift 5-3-1-1-1 reps *Find your new 1 rep max   WOD 5 rounds for time of: 5 Deadlifts (245/155) 10 Burpees  

  Complete as many rounds as possible in 20 minutes of: 10 Single-armed Dumbbell Snatches (50/35) 10 Overhead Lunge Steps with plate (45/25) 10 Wallball