Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Strength Deadlift 5-5-5 reps Use no more than 50% of your 1 rep max   WOD “Cindy

Strength Shoulder Press 5-5-5 reps Use no more than 50% of your 1 rep maximum…this is our de-load week   WOD As many rounds in

Make up any of the past 5 WOD’s or try the mystery WOD which will be posted on the board in the morning!    

Strength: Back Squat 5-3-1 Work to 1 Rep Max   WOD: 5 Rounds For Time: 15 Wall Balls 15 Push-ups 15 Burpees

WOD: “Stephen” For Time: 30-25-20-15-10-5 GHD Sit-Ups Back Ext Knees To Elbows Stiff Legged Deadlift

Strength: Bench Press 5-3-1 Work up to 1 Rep Max   Wod: “Grace” For Time: 30 Clean and Jerks

Strength: Deadlift 5-3-1 Work up to one rep max   WOD: 21-15-9 Deadlift (185/115) Pull-ups Box Jumps (24/20)

Freedom isn’t free…   CrossFit South Cobb will be closed Monday May 31st for Memorial Day. We’ll see you Tuesday June 1st during our regular

CFSC’s own Matt Dillard jumping through fire and hell during last weekend’s Warrior Dash   Today is a makeup day. Make up any of the

Strength Shoulder Press 5-3-1 reps Work up to your 1 rep max   WOD

“Herschel” Deadlift, 21 reps 30 Glute-ham sit-ups Deadlift, 15 reps 20 Glute-ham sit-ups Deadlift, 9 reps 10 Glute-ham sit-ups *Big Dawgs and Dawgettes use 225lbs

Strength Back Squat 3-3-3 reps Work up to your 3 rep max     WOD 4 Rounds for time: Run 400 meters 50 Air Squats

Strength Bench Press 3-3-3 reps Work up to your 3 rep max   WOD “Annie” 50-40-30-20-10 reps of: Double Unders Sit-ups *Wait 5 minutes, then

Today is a make up day. Make up any of the past 5 WOD’s, or try this:   125 Burpees for time

Strength Deadlift 3-3-3 reps work up to your 3 rep max   WOD As many rounds in 12 minutes of: 200m sprint (or 250 meter

5 Rounds for time: Holding Medicine Ball for ALL 3 exercises 100ft shuttle run 25 air squats 15 wall ball sit ups Big Dawgs and

Strength Shoulder Press 3-3-3 reps work up to your 3 rep max   WOD 21-15-9 reps of: Row: Calories Push Jerk (95/65) Pull Ups

Jeff C. leading the pack during the 800 meter sprint As many rounds in 20 minutes of: 10 Deadlifts 10 Hang Power Cleans 10 Lunge

Strength Back Squat 5-5-5 reps Work up to your 5 rep max   WOD “Popcorn” 3 rounds for time of: 50 Double Unders 30 Box

Today is a make up day! Make up any of the past 5 WOD’s this week. Or try this:   Sprint 800 meters for time.

Bench Press 5-5-5 reps work up to your 5 rep max   WOD “Thundercat” 3 rounds for time: Row 500 meters 15 Dumbbell thrusters (35/20)

The hang snatch is taken from above the knees before each rep. See above video   21-18-15-12-9-6-3 reps of: Double Unders Hang Power Snatch (75/55)

Strength Deadlift 5-5-5 reps Work up to your 5 rep max   WOD: As many rounds in 15 minutes of: 12 Sumo Deadlift High Pulls

“Elizabeth” 21-15-9 reps of Clean (135/95) Ring Dips *These are full cleans, not power cleans!   Crispy Skin Chicken Thighs and Roasted Veggies Ingredients: Chicken

Strength Shoulder Press 5-5-5 reps Work up to your 5 rep max   WOD “Gargamel” 3 rounds for time: Row 500 meters 21 GHD sit-ups

Complete as many rounds in seven minutes as you can of 95 pound Squat clean, 10 reps 20 Sit-ups The standard for the sit-up is

Five rounds of 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Increase the load each round. Rest as needed

21-15-9 reps for time of 95 pound Snatch Chest to bar pull-ups   *WOD will be scaled for the Pack and Pups. Extra credit will