Thursday 01.24.2019
Chili Cook off is next Friday! Only $20 to enter!! To rsvp your entry visit HERE 1) Power Clean + Jerk: 5 x 2 @75-80% of Last Monday, every 60s. – Beginner: Work on technique with a light load for all sets. 2) Back Squat: 3 x 5 @80% of Last Monday for ALL sets. […]
Wednesday 01.23.2019
Chili Cook-off coming to CrossFit South Cobb Friday February 1st! Only $20 to enter. Non members welcome to enter as well! EMOM 30: Minute 1: 45s Farmer Carry (70, 53) Minute 2: 45s Burpees Minute 3: 45s Assault Bike Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s) Minute 5: 45s Double […]
Tuesday 01.22.2019
1a) HSPU: 5 x 6-8. Rest 45s. – Adv: Strict w. a vest – Int: Strict OR Kipping – Beg: Box Push-up x 5-8 per set. 1b) Legless Rope Climbs: 5 x 1-2. Rest 45s. – Adv: Wear a vest – Int: No vest – Beg: BW Inverted Rows w. 1 ct. pause AMRAP […]
Monday 01.21.2019
1) Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00. Rx+:(Use a heavy band over the bar). – Beginner: 5 x 5, adding if form permits. 2) AMRAP 6 x 2 sets. Rest 3:00 between AMRAPs. 5 DB Hang Squat Cleans (50s, 35s) 5 Burpee Box Jumps (24, 20) L3: (45s, 30s) L2: (35s, 20s) […]
Saturday 01.19.2019
Still on the fence about the Nutrition Challenge? Time to let us help you make it happen! $89 gets you 2 body fat/muscle mass tests, 6 week meal plan, grocery lists, and the best accountability money can buy! Email nutrition@crossfitsouthcobb.com to register Metcon Prep: 3 Rounds of: 3 Power Cleans 3 S20H 6 Wallballs […]
Friday 01.18.2019
1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s. 2) Alt. DB Curls: 3 x 10 each. Rest 60s. ”Death by Burpees” EMOM as long as possible: Minute 1: 1 Burpee Minute 2: 2 Burpees Minutes 3: 3 Burpees And so on… *Score = Last fully completed round Extra Credit OH Banded Triceps […]
Thursday 01.17.2019
1) Power Clean + Jerk: 6 x 1 (10s) @70-75% of Monday, every 60s. – Beginner: Work on technique with a light load for all sets. 2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00 – Beginner: 3 x 8 @light weight. 3) 5 Rounds of: 15 Russian KBS […]
Wednesday 01.16.2019
A. Muscle-up progressions: 10 mins working on skill work (false grip pullups, dips, turnover, etc) Rope Climb progressions: 10 mins working on skill work (Up downs, J-hook holds, Transitions, etc) * Experienced members perform 3 sets of 5 MU and 3 sets of 2 Rope Climbs. Rest :60 between the 3 sets B. AMRAP […]
Tuesday 01.15.2019
1a) HSPU: 5 x 5-7. Rest 45s. – Adv: Strict + Deficit – Int: Strict OR Kipping – Beg: Box Push-up x 5-8 per set. 1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s. 2) ”Man Maker” For time: 30 Man Makers (50, 30) L3: (45, 25) L2: (35, 20) L1: […]
Monday 01.14.2019
https://youtu.be/OXmD5mD_jH8 Have you ever had an InBody Scan? You’ll get the chance to get (2) scans by participating in the January Nutrition Challenge. It begins next week as we kick things off with our Nutrition seminar this Friday at 5:30pm. To learn more about the challenge visit HERE. To sign up for biometric […]