Friday 12.07.2018
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 (24, 20) 6 Deadlifts 6 […]
Thursday 12.06.2018
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, 20s) (Box Push-ups) L1: (35s, […]
Wednesday 12.05.2018
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) (115, 75) L2: (10 Band […]
Tuesday 12.04.18
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 Left 6 Single Arm KB […]
Tuesday 12.04.18
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 Left 6 Single Arm KB […]
Monday 12.03.2018
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: (135, 95) L2: (115, 75) […]
Saturday 12.01.2018
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 Calories Biked 24 Burpee box […]
Friday 11.30.2018
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 as Possible in Twelve Minutes […]
Thursday 11.29.2018
Bring a friend to any of our 3 Saturday morning CrossFit classes. Help us celebrate 9 years at CFSC! Kids Bounce House an some food/drinks also on tap for Saturday. See you then! A. Work up to a max effort on the following complex: Hang Power Clean + Hang Squat Clean (1 +1) Rest […]
Wednesday 11.28.2018
A. In a Five Minute Window for Four Rounds Perform: 250 Meter Row Remaining time: Max Rounds of: 5 Pull-ups 10 Renegade Rows (50s, 30s) (total reps) 15 Box Jumps w. step down (24, 20) Rest 60s between rounds *Score = Total Rounds of AMRAP L2: (Band Assisted Pull-ups) (40s, 25s) (20, 15) L1: (Ring […]