Workout, Happening, and Updates at CROSSFIT SOUTH COBB

For time: 50 Box Jumps (24in box) 50 Jumping Pull-ups 50 Kettle Bell swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press

Strength Bench Press 3-3-3 reps   WOD “Thunder Cat” 3 rounds for time of: 500 meter Row 15 Dumbbell Thrusters 35/20 15 Kettlebell Swings 53/35

Please help me welcome the folks from CrossFit Addiction at our gym today at 10:00AM. See you today!  

Strength Deadlift 3-3-3 reps * Find your new 3 rep max   WOD As many rounds as possible in 15 minutes of: 10 Deadlifts 10

The 4:45 class tackled “Laura” Tuesday. 3 of the top 4 times of the day came from this group!   5 Rounds for time of:

Strength Shoulder Press 3-3-3 reps *Find your new 3 rep max   WOD 21-15-9 reps of: Row (Calories) Push Press (95/65) Pull-ups

In honor of Laura Boyd AKA L-Boogie’s birthday Tuesday, this WOD is for you! Happy Birthday!   “Laura” 3 rounds for time of: 400 meter

Strength Back Squat 5-5-5 reps   WOD “G.I. Jane” 100 Burpee Pull-ups for time For people not tall enough to jump straight to the bars,

  Make up any of the past 5 WODs or complete the ‘Heat WOD’ for the Survival of the Fittest event on August 21st: No

Strength Bench Press 5-5-5 reps Find your 5 rep max   WOD As many rounds as possible in 20 minutes of: 15 Wallball Shots (20/14)

Footage from last week’s 400 meter lunge, fun in the sun!   Four rounds, each for time of: 800 meter run Rest 5 minutes between

Mary reaches a new PR on the deadlift last week…nice job!! Strength Deadlift 5-5-5 reps *Find your new 1-rep max WOD “Nate” Complete as many

Please help me congratulate Joey and his wife Emily on their brand new baby daughter Mary Clare, who was born July 31st at 12:54AM. We

Check out this amazing story about a woman’s victory over disease using CrossFit and a grain-free lifestyle… Strength Shoulder Press 5-5-5 reps *Find your new

  Make up any of the past 5 WODs you missed during the week or try the mystery WOD posted on the whiteboard!  

  400 meter weighted walking lunge. (25/10) Your score is your total time and weight used. Use a kettlebell, dumbbell, or vest…we don’t care, just

Dustin, Laura, and Deanna battle through “D.T”   Skills training Rope climb –Spend 10 minutes working on rope climb progressions. If you already know how

  “Josiah” 5 rounds for time 25 Double Unders 20 Wall Ball shots (20/14) 20 Back Extensions   Shrimp Diablo 15-20 Jumbo Shrimp (de-veined) 7-10

The couple that lifts sandbags together, stays together!   Skill Muscle-Up practice: Spend 10 minutes on working on various muscle up progressions (ring dips, false

Check out Randal’s latest PR on his box jump now over 35 inches! 6 months ago he came to us wearing 2 knee braces and

Skill Squat clean 3-3-3 reps – – Emphasize form over weight on these lifts!   WOD As many rounds in 15 minutes of: Row 350

Cathy back squats her way to the record board on Wednesday’s “CrossFit Total”   “Eva” Five rounds for time of: Run 800 meters 2 pood

Skill L-sits — practice an L sit hold for up to 30 seconds on the parallettes or dip bars   WOD

William, Chris, and Aaron are a part of this week’s Beginners Workshop…please help me welcome them!     Three rounds for time of: Dumbbell Thrusters,

Skill Complete 15 Handstand Push-Ups as quickly as possible either on a plyo-box or on the wall.   WOD “D.T.” Five rounds for time of:

  Make up any of the past 5 workouts you missed during the week or try the mystery WOD listed on the whiteboard.  

The 4th annual CrossFit Games begins Friday at the Home Depot Sports Complex in Carson, CA. You can watch the entire event streaming live by

Newcomer Dustin getting to know our tractor tire   As many rounds as possible in 20 minutes of: 5 Dumbbell Push Presses (50/30) 7 Box

Skill Jerk 3-3-3 reps *These will be taken straight off the rack. Use split jerk or push jerk…let’s nail your form down perfect on this