Thursday 10.11.2018
A. Every Minute on the Minute for Six Minutes: 3 Front BoSquats @70%, every :60 seconds MetCon Warm Up 3 Rounds AT GAME SPEED: 3 Russian Swings + 3 American Swings 4 (AFAP) Burpees Rest :60 seconds-:90 seconds B. Five Rounds for Time: 12 KBS (53/35) 12 Burpees Rx+:(15 Reps per movement) L3: (45/30) L2: […]
Wednesday 10.10.2018
A. Skill Work Set-up + Review Options: Ideas: Light Olympic Work Gymnastics Static Holds Gymnastics Movements Cyclical Work ie. row, run, bike Double Unders Body Composition Work *Spend 5 Minutes setting up and working with your coach to decide what to work on B. GOAT WOD: Every Minute on the Minute for Twenty Minutes of: […]
Tuesday 10.09.2018
A. Pull Up Training Week One Four Rounds Of: 8-10 Supinated Grip Inverted Rows 25 Banded Pull-aparts Rest :90 seconds-2:00 minutes between rounds Rx+: *Perform 5 Rounds with :60 seconds rest between rounds Inverted Row Demo Banded Pull apart Demo B. Four Rounds for Time of: 400 meter Run 20 Meter Bear Crawl 10 Box Jumps […]
Monday 10.08.2018
A. Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar *Build to a max over the course of 6-8 sets. Rest 2:00 between sets Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats B. […]
Saturday 10.06.2018
Join us next Saturday October 13th for a fun Fire Truck Pull! The event will be AT OUR GYM! Only $12.50 per person to get on a team! To be placed on a team, email miles@crossfitsouthcobb.com A. In teams of 2: AMRAP 5: Partner Wallballs (20, 14) Rest 60s AMRAP 5: T2B Rest 60s. AMRAP […]
Friday 10.05.2018
A. Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light) and Rope Climb. This work should not take away from the MetCon B. Five Sets, Not for Time: 2/1 Rope Climbs 15 Hang Power Snatch (75/55) 200 Ft. Single-Arm Farmer Carry (70/53) (100 ft. each) Rest :90 seconds after each […]
Thursday 10.04.2018
A. Every Minute on the Minute for Eight Minutes of: 3 Front Squats @65% of Last Monday 2 Rep Max Touch n Go Power Clean: 3 x 3, adding weight each set working above desired Metcon weight. Rest :60 seconds B. “Tugboat” Two Rounds for Time: 25 Power Cleans (115/75) 25 Bar Facing Burpees L3: […]
Wednesday 10.03.2018
A. Three Rounds of: :10 seconds L-Sit Hold :20 seconds Hand Stand Walk or Hold :30 seconds Alternating Pistol Practice Rest :60 seconds B. As Many Rounds as Possible in Twenty Two Minutes with a partner of: 800 meter Run 50 Walking Lunges (body weight) 50 Ground to Overhead with a Plate (45/25) *One person […]
Tuesday 10.02.2018
A. Ring Dips or Bar Dips: 3 x 10. Rest :60 seconds -partner assisted or band assisted Seated Banded Lat Pulldowns: 3 x 20. Rest :60 seconds *Use green bands Lat Pull Down DEMO B. 5 Rounds of, :30 seconds of work/:30 seconds of Rest: Kettlebell Swings (53/35) Mountain Climbers Hollow Rocks Double Unders Rx+:(Mountain Climbers=Handstand […]
Monday 10.01.2018
A. Overhead Squat: Build to a heavy set of 3 or 3 Rep Max. Rest :90 sec-2:00 minutes Beginner: Use an empty bar or PVC and perform 4 x 8. Rest :90 seconds B. MetCon Prep 2 sets of: 10 Thrusters 5 Pull Ups 5 Burpees Rest :60 seconds C. “Jackie” For Time: Row 1,000 […]