Tuesday 11.27.2018
A. Every Minute on the Minute for Ten Minutes of: ODD Minutes: 12 GHD Sit-ups EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts Banded Pull-Apart DEMO Every Minute on the Minute for Ten Minutes of: ODD Minutes: 15 KBS (53, 35) EVEN Minutes: 2 Rope Climbs Rx+:(10 KB Snatches Each […]
Monday 11.26.2018
Saturday is the day!! Bring a Friend and help us celebrate 9 years of CrossFit South Cobb! There will be an indoor bounce house for kids, food, drinks, and much more! All skill levels welcome to join us for class on Saturday. A. Three Rounds of: Power Clean Building in weight each set x 1. […]
Saturday 11.24.2018
A. With a Partner for Time: 5,000 Meter Row *Every 3:00 minutes 1 Athlete Completes: 15 Burpee Box Jumps (24/20) *score= total Burpee Box Jumps L2: (20/15 Burpee Step Ups) L1: (Burpees, No Box) 40:00 Minute Time Cap B. Barbell Club Meets at 9:00am!
Friday 11.23.2018
A. In Teams of Two: “Eva” with a Partner: 6 Rounds of: 800 meter Run 30 Kettlebell Swings (70/53) 30 Pull Ups Rx+:(Done as an Individual Workout 5 Rounds for time) L3: (53/35) L2: (35/25) (Band Assisted Pull-ups) L1: (35/25 Russian Swings)(Ring Rows) Alternate Scaling for Running Bike Intervals of: 3 Minutes per 800m
Thursday 11.22.2018
Happy Thanksgiving! CrossFit South Cobb will be closed in observance of Thanksgiving.
Wednesday 11.21.2018
Don’t forget our Thanksgiving Hours this week! A. Review: Hand Release Push-ups Sumo Deadlift High Pulls Air Squats Calories Bike *Spend :60-:90 seconds per each movement going over technique + allowing yourself to perform :30 seconds of work (10-15 reps) B. Four Rounds of: :60 seconds of Hand Release Push-ups :60 seconds of SDHP (53/35) […]
Tuesday 11.20.2018
A. Every Minute on the minute for Eight Minutes: ODD Minutes: Handstand Hold x a total of :40 seconds of work. Rx+:(Free Standing Handstand Holds or Handstand Walking) EVEN Minutes: 10 Double KB Bent-over Rows + 15 Banded Pushdowns B. As Many Rounds as Possible in 18:00 Minutes Row 500 Meters 15 Toes to Bar […]
Monday 11.19.2018
A. Sumo Deadlift against a band: Build to a 1RM. Rest 2:00 Beginner: Sumo Deadlift: 5 x 5, adding weight if form permits. Reset between each rep. Rest 2:00. Metcon Prep: Work up to working weight for the Squat Clean Thruster performing sets of 1. Rest 60s. B. “Thunderstruck” For Time: 21 Squat Clean Thrusters […]
Saturday 11.17.2018
A. In a 30 Minute Window in Teams of 3: 4,000 Meter Row Remaining time AMRAP: 30 Wallballs (20/14) 30 Power Snatch (95/65) 30 Toes to Bar L3: (75/55) L2: (14/10) (65/35) L1: (10/8) (Hang Muscle Snatch with an empty Barbell or PVC) *Score = total rounds + reps *Alternate Option: 18 Minute Bike OR […]
Friday 11.16.2018
A. Spend 10 Minutes on Reviewing Pull-up and Push-up scaling as well as getting warm. B. “Cindy” As Many Rounds as Possible in Twenty Minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows (Box Push-ups) EXTRA CREDIT 1a) KB Curls: 3 x 10. Rest 30s. 1b) […]