Dec
10
Please use extra caution coming to the gym Tuesday morning! 1) EMOM 10: Minutes 0:00-5:00: 2 Jerks @70% Minutes 6:00-10:00: 2 Jerks @75% 2) Not for time: 10-8-6-4-2 Close Grip Bench Press (Add weight each round) Strict Chin-ups Strict T2B *5x Double Unders ie. 50-40-30-20-10 *Score = heaviest weight in...
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Dec
09
1) Power Clean: 1RM. Rest 2:00 between working sets– Take 8-10 sets and build to a new 1RM.– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.2) Power Clean + Thruster: Build to Metcon weight performing reps of 2 + 2. Rest 60s. ”Barn Burner”For...
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Dec
07
In 30 minutes in teams of 2 complete: 150 Wallballs (20, 14) 150 Burpees *This workout can be done however needed ie. split into rounds. Then with the remaining time: Max Distance Farmer Carry (70, 53) Rx:(88, 70) OR Heavy Farmer Handles w. BW per hand L2: (14, 10)...
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Dec
06
1) Wide Stance Box Squat: 8 x 3 @60% of Monday 3RM, every 60s. – Same Box as Monday 2) Touch n Go Deadlift/Box Jump Warm-up: 3 Sets of 3 for each preparing for the Metcon. Rest 60s. AMRAP 7: 3 Deadlifts (225, 155) 3 Box Jumps w. step down...
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Dec
05
1) Rowing technique drills """Heels down"", ""Push don't pull""" 2) For total time: Row 750m 50 Abmat Sit-ups Rest 2:00 Row 750m 50 HR Push-ups Rest 2:00 Row 750m 50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 30s) Rest 2:00 Row 750 Meters Easy Recovery L2: (40s,...
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Dec
04
1) Jerk: 1RM. Rest 2:00 Beginner: Push Press: 5 x 5, adding weight if form permits. 2) Metcon Prep. Warm-up Pullups/Hang Power Cleans 4 Rounds of: 21/18 Calorie Bike 15 Pull-ups 9 Hang Power Cleans (135, 95) Rest 90s between rounds Rx+:(C2B Pull-ups) (155, 105) L3: (10 Pull-ups per round)...
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Dec
03
1) T2B: Accumulate Volume in 7 Minutes. Rest as needed between sets. 2) "Kettlebell Komplex" As many rounds as possible in 20 minutes with 1 kettlebell (53/35) 10 Single Arm Russian Swings Right 10 Single Arm Russian Swings Left 8 Single Arm KB Rows Right 8 Single Arm KB Rows...
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Dec
02
A. Wide Stance Box Squat: 3RM. Rest 2:00 – 16” Box – Beginner: 5 x 5, adding weight if form permits (or a higher height box). B. “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees Rest 7:00 30 Power Cleans (155, 105) 30 Lateral Burpees L3:...
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Nov
30
Bring A Friend Today and help us celebrate 9 years of CrossFit South Cobb! We will have food, drinks, snacks, and an indoor bounce house for kids! You are welcome to attend any of our 3 morning classes (9am, 10am, 11am) In Teams of 2 or 3: 24:00 AMRAP 24...
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Nov
29
A. Ring Rows: 4 x 10-12. Rest 30s. Pause for a 1 count at the top Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s. all sets of with one challenging weight. Metcon Prep: Warm-up Shoulder to Overhead/Toes to Bar B. "Jones Bones" As Many Rounds...
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