Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Run or Row a 5K *We will have the 5K course mapped out for those that choose to run it. See you tonight!*

Aleta and Danielle experiencing burpees for the first time at CrossFit!   “Garrett

Our gym in the beginning!   Five rounds for max reps of: 2/3 Body weight thruster Pull-ups Post reps for both exercises in all rounds.

“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The

Claude getting to know our new tire!   For time: 155 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24 inch

WOD: Push Press 1-1-1-1-1-1-1 After Party: Max rounds and reps in 8 min of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 GHD

Laura and Tracie practicing the Turkish Get-up   WOD: 1 rep-max Snatch Ten minute time limit, not including warm up.   After Party: “Not That

Yes, I know I’m probably insane but I did make it to the gym safe and sound this morning so if you want to work

Due to the snow and dropping temps tonight, we will be closed today (Friday). We expect to be open on Saturday though!

WOD: Resting 60 seconds between sets: Back squat 2-2-2-2-2-2-2-2-2-2 We recommend starting the back squat weight at 60% of your 1-rep maximum. We will challenge

CF HQ Rest Day Make up any of the past 3 workouts or try this: For time: Row 1000 meters Body weight Bench press, 30

No Jeff! Don’t jump!!  

CF WOD Deadlift 5-5-5-5-5-5-5 reps   After-party “Front Squat Medley” Complete as many reps as possible in 3 sets of Front Squats, Big Dawgs: Men’s

21-18-15-12-9-6-3 rep rounds of: 135 pound Sumo deadlift high-pull Toes to bar Big Dawgs: As Rx’d Pack: Substitute knees to elbows and scale SDHP weight

CF HQ Rest Day: Make up any of the past 3 workouts or try this: Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds

Newcomer Laura battling through “Griff” on Wednesday. Nice work!

Five rounds for time of: 155 pound Thruster, 5 reps 5 Muscle-ups Run 400m Big Dawgs: As Rx’d Pack: Five rounds for time of: 85-105

CrossFit North Atlanta’s own J. Whit stopped by Saturday to swing our 2 pood kettlebell! 7 rounds rounds for time of: 95 pound Power snatch,

10 minutes max Handstand push-ups 5 minutes max Air Squats 2 minutes max Pull-ups 1 minute max Push-ups Post reps to comments

Check out Kevin “Torch” Williams from CrossFit Brooklyn(right). As a CrossFit trainer, he was recently featured in Men’s Health Magazine as having one of the

CrossFit HQ Rest Day You can make up any of the past 3 WOD’s or try this one: 3 rounds for time of: 10 Standing

Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat.   Today’s Paleo/Primal recipe: Paleo Mini-Elk

Five rounds for time of: Row 500 meters 135 pound thruster, 7 reps * We will scale the weight and number of rounds according to

Coach Bergener and I after the Olympic style lifting certification   For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps

Claude and Luana storming through 100 burpees for time!   WOD Three rounds for time of: 50 Double-unders 50 Back extensions   Big Dawgs: As

Newcomer Joey completes his first WOD as Rx’d!! Nice work!   WOD: 3 Rounds for time of: 135/95 pound Clean and jerk, 10 reps 30

WOD: “GI Jane” 100 Burpee-Pullups for time   –FAQ from www.thepaleodiet.com: “How can I get enough calcium to build strong bones if I cut down

WOD: 5 ROUNDS FOR TIME OF: 15 Box Jumps (24″) 30 Double Unders (sub: 120 Single Skips) 15 Push Ups   This week’s Paleo recipe: