Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood

CrossFit HQ WOD: Thruster 3-3-3-3-3-3-3 reps After-party/Metcon: “Angels and Demons” 5 rounds for time 21 deadlifts 7 thrusters (135/95)

Good job Deanna! We got your first 24″ box jump on the camera!   30 Muscle-ups for time   Alternate WOD: As many rounds as

CrossFit HQ WOD: Snatch 1-1-1-1-1-1-1 reps Metcon: “Karen” 150 wall ball shots (20/14) *Ladies for your Karen to count as Rx’d you must hit the

Jeff and Laura in the aftermath of Saturday’s “March Madness”   As many rounds as possible in 20 minutes of: 5 Thrusters 7 Hang Power

10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box jump, 30 inch box GHD sit-up *Box height and pull-ups will be scaled for the Pack and

Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders *Weight will be scaled for the Pack and Pups!

Big Dawgs: Row 1K 40 pound Dumbbell snatch, 50 reps Row 750m 40 pound Dumbbell snatch, 35 reps Row 500m 40 pound Dumbbell snatch, 20

“March Madness” 21-15-9 reps of: Row (calories) Burpees SDHP 75/55lbs Kettle bell swings 55/35lbs Wall Balls 20/14lbs Thrusters 75/55lbs

Deadlift 1-1-1-1-1-1-1   After-party: 5 rounds for time 8 Hang Power Cleans (135/95) Sprint 25 meters Bear crawl 25 meters   Why Do Some People

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike

Meet Luana Davis, who began CrossFit when we first opened in November. Here’s what she has to say about her experience with CrossFit: “Here’s some

Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments.   After-party: “Tuesday Tickler” 5 rounds for time: 15 KB Swings (53/35) 30 Double-unders

Complete as many rounds in 20 minutes as you can of: Run 400m 40 Wallball shots, (20/14)  

CF HQ Rest Day   50-40-30-20-10 reps of: Box Jumps (24/20) Burpees

Three rounds for time of: 30 Double-unders 25 L-pull-ups 50 pound dumbbells Squat clean, 20 reps Big Dawgs: As Rx’d Pack: Three rounds for time

Wondering how to make your own guacamole? Here’s a delicious recipe for you!   Ten rounds for time of: 135 pound Deadlift, 15 reps 15

Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 10 Overhead one-legged squats, 45 pound barbell For the rope

Welcome back Mack!!   “Helen” 3 rounds for time: 400m run 21 kettlebell swings (53/36) 12 pull-ups

For time: 5 Muscle-ups 95 pound Back squat, 15 reps 10 Muscle-ups 95 pound Back squat, 30 reps 15 Muscle-ups 95 pound Back squat, 45

21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat Pack: 21-15-9 reps of: 155-185 pound Deadlift 75-95 pound Overhead squat Pups: 15-12-9 reps of:

Shoulder Press 3-3-3-3-3-3-3 After-party: “Jackie” 1000 meter row 50 Thrusters (45) 30 Pull-ups   How can I get enough calcium to build strong bones if

8 rounds of: Run 400 meters Rest 90 seconds Post total time to comments not including 8th rest. Big Dawgs and Pack: As Rx’d Pups:

Our resident gymnast Deanna showing off…   “Deadlegs” 3 rounds for time: 500m row 15 bodyweight deadlifts 21 box jumps (24/20) After-party: 100 burpees for

For time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75

Joey, Chris, and Aleta storming through Tabata push-ups Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load

Five rounds for reps of: 1 min Wall ball 1 min 15 foot rope climb Run 400m Rest Start each round exactly six minutes apart.

Joey nailing his very first muscle-up! Nice work again!   “The Jackhammer” –2010 Georgia CrossFit Sectionals WOD #2 For Time: 60 KB Swings (1.5/1 pood)

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep *For the newbies, the goal is to reach your maximum lift on