Workout, Happening, and Updates at CROSSFIT SOUTH COBB

WOD: Run 5K If you don’t “feel” like running or if it’s raining, try this one: “Shouldarunthe5K” 50-40-30-20-10 reps of: Burpees Box Jumps (24/20)

Congrats again to Jeff for obtaining his Level 1 cert this weekend! Can you find him in this picture?? For time: 70 Burpees 60 Sit-ups

CF HQ Rest Day, make up any of the past 3 WOD’s or tackle the infamous “Fran”…   Fran 21-15-9 reps of: Thruster (95/65) Pull-ups

Newcomer Nadir squatting to a box to ensure proper squat depth CrossFit HQ WOD: Front squat 3-3-3-3-3 reps   CrossFit South Cobb WOD: “Exodus” 3

If you think grass-fed beef is just a gimmick…watch this!   For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups

For time: 50 Wall ball shots, 20 pound ball 10 Muscle-ups 40 Wall ball shots, 20 pound ball 8 Muscle-ups 30 Wall ball shots, 20

CrossFit HQ Rest Day. Make up any of the past 3 WODs or try this:   “Quarantine” 3 rounds for time: Run 800m 25 push-ups

Claude loves the GHD so much, he told us he wanted one for his basement…now that’s some love!!   Three rounds for time of: 135

Five rounds for load and time of: Back Squat, 3 reps 20 Ring dips Big Dawgs: As Rx

CF HQ Rest Day: Make up any of the past 3 WOD’s or try this below:   Strength Bench Press 5-5-5-5-5 reps Metcon 5 rounds

Clean one rep every minute on the minute for 15 minutes. Your score is your highest and lowest rep completed   CFSC Beginner WOD: 21-18-15-12-9-6-3

3 rounds for time of Walking lunge, 100 ft 50 Squats 25 Back extensions

Complete as many rounds as possible in 20 minutes of: 9 pull-ups 200 meter sprint 3 handstand push-ups Big Dawgs: As Rx’d Pack and Pups:

Four rounds for time of: Row 500 meters Rest 3 minutes

“McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50

What YOUR food pyramid should look like as a CrossFit athlete…   CrossFit HQ Rest Day. Make up any of the past 3 WOD’s or

CrossFit HQ WOD: Snatch Balance 1-1-1-1-1-1-1 Metcon: 100 Overhead Squats for time (95/65)

CF HQ Rest Day…Make up any of the past 3 WOD’s or try this:   3 rounds for time: 50 Sit-ups 25 Deadlifts (135/95) 200m

“D.T.” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps *WOD

Strength: Overhead Squat 5-5-5-5-5 reps Metcon: For time: Row 500 meters 150 Double-unders 50 Burpees   Paleo Chicken Wings –via paleo-recipes.com Ingredients 1 cup almond

CF HQ Rest Day Make up any of the past 3 workouts or try this one:   “Michael” Run 800 meters 50 Back Extensions 50

For time: 10 Dumbbell Clean & Jerks 1 Weighted pull-up 9 Dumbbell Clean & Jerks 2 Weighted pull-ups 8 Dumbbell Clean & Jerks 3 Weighted

Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters *For those who can’t

Deanna makes front squats of 115lbs look easy!

CrossFit HQ Rest Day: Make up any of the past 3 WOD’s or try this: Strength building Bench Press 5-5-5 reps   Metcon “Nancy” 5

CF HQ WOD: Split Jerk 1-1-1-1-1-1-1 reps   Metcon: “Jackie’s Evil Sister” For time: 1500 meter Row 50 Hang Clean Thruster (95/65) 35 Pull-ups

Seven rounds for time of: 185 pound Front squat, 3 reps 7 L-pull-ups     “Could bread be the cause of your infertility?” –via naturallyknockedup.com