Source: Flickr

In a day full of PR's...Carter pulled the highest weight of the day at 435lbs!
 

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.

Source: Flickr

Congrats to everyone who competed in this weekend's Survival of the Fittest! Yall did great...also thanks to all our supporters who made the trip up to cheer us on. We couldn't have done it without you!

 
Strength
Deadlift
5-3-1-1-1 reps
*Find your new 1 rep max
 
WOD
21-15-9 reps of:
Deadlift (185/135)
Pull Ups
Box Jumps (24/20)
 

Source: Flickr

Gym is CLOSED today...come support CrossFit South Cobb at Survival of the Fittest!!

The event begins at 9am and will run until 4pm. For directions and further event details click HERE

Source: Flickr

Strength
Shoulder Press
5-3-1-1-1
Find your new 1 rep max

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

Squat Clean (115/75)
GHD Sit-ups
Box Jumps (24/20)
Dips

Source: Flickr

As many rounds as possible in 20 minutes of:

12 power snatches (95/65)
100 foot sprint with sandbag (50/25)
12 pull-ups
8 burpees

Everyday Paleo Pizza
Crust:
2 cups almond meal
2 eggs
3 tbsp olive oil
¼ tsp baking soda
1 tsp garlic powder
1 ½ tbsp fresh rosemary chopped

Toppings:
1 cup organic marinara sauce from Trader Joe’s
1 lb Italian pork sausage nitrate free
2 crook neck yellow summer squash diced
3 green onions chopped
Handful of torn basil leaves
2 small tomatoes diced
1/2 cup roasted red peppers diced
Handful of sliced black olivesread more...

Source: Flickr

Strength
Back Squat
3-3-3 reps

 
WOD
3 rounds for time:
800 meter run
30 sit-ups
20 air squats
10 ring dips

Source: Flickr

For time:

50 Box Jumps (24in box)
50 Jumping Pull-ups
50 Kettle Bell swings (16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45lb)
50 Back Extensions
50 Wall Ball shots (20lb ball)
50 Burpees
50 Double Unders

The Pack and Pups will perform only 30 reps of each exercise

Source: Flickr

Strength
Bench Press
3-3-3 reps

 
WOD
"Thunder Cat"
3 rounds for time of:
500 meter Row
15 Dumbbell Thrusters 35/20
15 Kettlebell Swings 53/35
15 Push-ups

Please help me welcome the folks from CrossFit Addiction at our gym today at 10:00AM. See you today!

 
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Source: Flickr

Strength
Deadlift
3-3-3 reps
* Find your new 3 rep max

 
WOD
As many rounds as possible in 15 minutes of:
10 Deadlifts
10 Hang Power Cleans
10 Walking Lunges

*Use a 95lb barbbell for men and 65lb barbbell for women