Source: Flickr

1. Back squat 3-3-3

2. 21-15-9 reps of:

Front Squats (115/75)
Lateral hops over bar
Burpees

Source: Flickr

1. Shoulder Press 5-5-5

2. Complete as many rounds as possible in 12 minutes of:

5 Clean and Jerks (95/65)
10 Toes to Bar
20 Double Unders

Source: Flickr

Seven rounds for time of:

10 Walking Lunges Steps with plate overhead (45/25)
10 Sit-ups
10 Kettlebell Swings (53/35)
200 meter run

Source: Flickr

1. Work on kipping pull-up progressions. (Standard kip, butterfly, etc)

2. "Cindy"

Complete as many rounds as possible in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Air Squats

Rx+ Wear a 20lb vest

 
WOD Demo: [mov]

Source: Flickr

1. Work up to a 1 rep max snatch (full squat)

2. "Peekaboo Barn"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Snatch-grip Deadlifts (95/65)
Burpees
Box Jumps (30/24)

 
2 reminders: Amanda will be back doing massages at the gym from 4:30 to 8pm. Also Moonshine Meats will be dropping off grass fed beef and pasture-raised pork for our CSA members at 4:30pm.

Source: Flickr

Team WOD (Teams of 2)

In 20 minutes:

Row 1,500 meters

then as many rounds as possible in remaining time of:

10 Clean and Jerks (95/65)
10 Pull-ups
10 Sit-ups
10 Box Jumps (24/20)

 
* Only one teammate works at a time. The 1500m row can be split up as much or little as desired between teammates. Once the row is complete, a teammate must complete all 10 reps of an exercise before resting and letting his teammate resume. (e.g. Jack must complete all 10 clean and jerks before resting and letting Jill begin pull-ups. Jill has the option to complete all 10 sit-ups if she desires or she can let Jack complete all 10 sit-ups, and so on...)

Source: Flickr

 
1. Deadlift 5-5-5

2. "Brenda"

Three rounds for time of:

400 meter run
10 Deadlifts (185/135)
10 Burpees
10 Turkish Get-ups w/ kettlebell (35/26)
3 Rope Climbs

 
Don't forget that Moonshine Meats will be back at the gym dropping off grass fed beef this coming Monday May 14th. For more info visit: http://www.crossfitsouthcobb.com/content/grassfed-beef-ordering-center

Source: Flickr

Complete as many rounds as possible in 15 minutes of:

10 Wallball Shots (20/14)
10 Toes to Bar
10 Box Jumps (24/20)

WOD Demo [mov]

Don't forget to get your tshirt order in to Miles! Order will be placed by the end of the week.

Source: Flickr

Hydrate or die!!!

It's gotten very hot, very quickly this spring.  Make sure you are drinking plenty of filtered or spring water daily.  No tap.  Minimum intake for females is 3 quarts per day and men is 4 quarts per day.  The bigger you are the more you need to consume.

1. 15 minutes to work up to a heavy 1 rep snatch balance.

2. Complete as many rounds as possible in 17 minutes of:

5 Power Snatches (95/65)
10 Overhead Squats (96/65)
200 meter sprint

Source: Flickr

 
1. 3 attempts to find your max amount of unbroken Double Unders

2. Five rounds for time of:

25 Double Unders
20 Walking Lunges
15 Kettlebell Swings (53/35)
10 Pull-ups

 
Reminder: Moonshine Meats will be back at the gym next Monday May 14th from 4:30 to 8pm. For more information on the grass fed beef CSA opportunity, click HERE