Workout, Happening, and Updates at CROSSFIT SOUTH COBB

We will be taking a short break from our traditional strength movements (bench press, back squat, shoulder press, deadlift) over the next couple of weeks.

Nadir recovers after surviving “Nadir’s Delight”   Make up any of the past 5 workouts you missed during the week.  

Some of the crew at our Paleo potluck pool party last month Strength Bench Press 5-3-1 reps Find your new 1 rep max   WOD

“Nadir’s Delight”   5 rounds for time: 45 Double Unders 25 Push-ups 6 Tire flips  

Nathan making a sweat angel Strength Back Squat 5-3-1 reps Find your new 1 rep max   WOD 3 rounds of: 400 meter run then

Dustin, Charles, Ted, and Amanda start their first day in our Beginners Workshop   WOD “Not that Brutal” 21-15-9 reps of: Box Jumps (24/20) Kettlebell

Strength Deadlift 5-3-1 reps Find your new 1 rep max   WOD 21-15-9 reps of Deadlift – (225/145) Wallball shots (20/14) Row (Calories)  

Laura back in her Crossfit infancy…little did she know what she’d be getting herself into! Make up Day   Make up any of the past

Strength Shoulder Press 5-3-1 reps Find your new 1 rep max     WOD “Gunther” 3 rounds for time: 2 Rope climbs 30 wall ball

10-9-8-7-6-5-4-3-2-1 reps of: Power Cleans (75% of your body weight) Pull-ups  

Strength Bench Press 3-3-3 reps   WOD As many rounds as possible in 15 minutes of: 15 Dumbbell thrusters (45/30) Row 500 meters  

Strength Back Squat 3-3-3 reps WOD “Cooper” 50 Kettlebell Swings (53/35) 40 Box Jumps (24/20) 30 Knees to Elbows 20 Dumbbell Push Presses (40/25) 10

Today is a make up day. Make up any of the past 5 WODs.  

An amusing, but telling look at the physically dissippating effects of the modern office worker lifestyle; 1) spindly posterior chain 2) heavy gut 3) lack

Highlights from the CrossFit Games Southeast Regional Womens Competition down in Jacksonville…enjoy!   7 rounds for time of: 7 Power Snatches 95 lbs 7 Snatch

Bonnie rowing hard with the 20lb vest during “Nutts” Strength Shoulder Press 3-3-3 reps   WOD As many rounds in 20 minutes of: Row 500

Strength Bench Press 5-5-5 reps Find your new 5 rep max   WOD “Allister” 3 rounds for time: Run 400 meters 12 squat cleans (95/65)

Make up day:   Make up any of the past 5 WOD’s you missed this week OR try the mystery WOD posted on the whiteboard…

Strength Back Squat 5-5-5 reps Work up to your 5 rep max   WOD 400 meter sprint, 4 rounds rest precisely 90 seconds between rounds

“Drama” 3 rounds for time: 10 snatches (75/55) 20 pull-ups 30 sit-ups *These are full snatches, not power snatches     Grill it up Salmon,

Strength Deadlift 5-5-5 reps find your 5 rep maximum   WOD As many rounds as possible in 15 minutes of: 25 double unders 10 ground

WOD 5 rounds for time: 15 Overhead squats (95/65) 15 Knees to elbows 15 Push-Ups  

Strength Shoulder Press 5-5-5 reps work up to your 5 rep max   WOD 3 rounds for time 400 meter run 12 Push presses (95/65)

Make up any of the past 5 WOD’s or try the mystery WOD posted at the gym!   *Don’t forget to RSVP to the Pool

Look how pretty and unscuffed our walls used to be!   “Tabata Tickler” 8 rounds of 20 seconds of maximum reps followed by 10 seconds

Laura in her “reverse C” during the kipping pullup Strength Bench Press 5-5-5 reps Work up to 50% of your 1 rep maximum   WOD

Chris powers through over 14 rounds of “Cindy” with the 20lb vest…nice work!   Strength Back Squat 5-5-5 reps Use no more than 50% of