Tuesday 02.05.2019
Strict Pull-up Clusters, shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00. – Adv: Add weight – Int: Bodyweight – Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows. 5 RFT: 20 Push-ups 20 Barbell Rows (95, 65) 20 Abmat Sit-ups 20 Push Press (95, 65) Rx+:(Start each round […]
Monday 02.04.2019
Congrats Daniel for winning the 2019 Chili Cook-off! 1) Sumo Deadlift against a band: 1RM. Rest 2:00 – Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set. – Beginner: 5 x 5, no band. Rest 2:00 2) Metcon Prep: 2 Deadlifts + 2 Hang Power Cleans + 1 Squat. […]
Saturday 02.02.2019
With a running clock with a partner: 0:00-10:00 AMRAP: 10 Deadlifts (155, 105) 10 Box Jumps w. step down (24, 20) 10 Wallballs (20, 14) *One athlete completes a full round at a time 12:00-24:00 AMRAP: 8 Front Squats (155, 105) 8 Box Jump Overs (24, 20) 8 C2B Pull-ups 26:00-32:00 RECOVER: 8 min row […]
Friday 02.01.2019
See you tonight at the Chili cook-off! 6:30pm is the time. Help us vote on CFSC’s best tasting chili! 1) Bench Press: 1RM. Rest 2:00 Beginner: 5 x 5, adding weight each. Rest 2:00 *In between sets complete 20 Banded Pull-aparts. 5 RFT: 10 T2B 10 S20H (135, 95) 200 Meter Run or […]
Thursday 01.31.2019
Chili cook-off is almost upon us! Still need 2 more entries to make it official! Please let us know if you can submit an entry ASAP! info@crossfitsouthcobb.com 1) Power Clean + Jerk: 4 x 2 @85% of 1/14, every 90s. 2) Back Squat: 3 x 4 @85% of Last Monday for ALL sets. Rest […]
Wednesday 01.30.2019
For time: 10-8-6-4-2 Rx+ Strict HSPU *2 Legless Rope Climbs after each set Rx: 10-8-6-4-2 Kipping HSPU *2 Rope Climbs after each set w. legs L3: 10-8-6-4-2 Kipping HSPU to 1 Abmat *1-2 Rope Climbs w. legs after each set L2/L1: 15-12-9-6-3 Box Push-ups Strict Band Assisted Chin-ups B) 3 rounds for time: […]
Tuesday 01.29.2019
Gym is OPEN for normal hours tomorrow. Please use caution and common sense if conditions in your area do not allow for driving. For total time (all 3 workouts, running clock) 40-30-20-10 Rowing Calories Rest 90s between sets. 16:00 Cap For time: 50-40-30-20-10 Unbroken Double Unders *Rest as needed between each set. If you break […]
Monday 01.28.2019
Chili Cook-off is THIS FRIDAY! $20 entry to participate. Cash prize goes to the winner!! To register an entry (or 2), visit HERE 1) Front Squat Box Squat: 2RM. Rest 2:00 – Use a 16” Box. – Beginner: 5 x 5, adding weight if form permits. 2) Review Metcon Movements x 5-10 reps each. 4 […]
Saturday 01.26.2019
Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna was 42 years old. Challenge yourself […]
Friday 01.26.2019
EMOM 12: Minute 1: Double KB OH Carry x 100 Ft. Minute 2: 12/8 Ring or Bar Dips – Band Assisted OR Box Dips Minute 3: 10/6 Strict Pull-ups – Band Assisted OR Ring Rows w. a slight pause x 10-12. AMRAP IN 15: 30 Double Unders 20m Bear Crawl 10 GHD Situps or V-ups […]