Source: Flickr

WOD:
"Stephen"
For Time:
30-25-20-15-10-5
GHD Sit-Ups
Back Ext
Knees To Elbows
Stiff Legged Deadlift

Source: Flickr

Strength:
Bench Press 5-3-1
Work up to 1 Rep Max
 
Wod:
"Grace"
For Time:
30 Clean and Jerks

Source: Flickr

Strength:
Deadlift 5-3-1
Work up to one rep max
 
WOD:
21-15-9
Deadlift (185/115)
Pull-ups
Box Jumps (24/20)

Source: Flickr

Freedom isn't free...
 

CrossFit South Cobb will be closed Monday May 31st for Memorial Day. We'll see you Tuesday June 1st during our regular hours.

Source: Flickr

CFSC's own Matt Dillard jumping through fire and hell during last weekend's Warrior Dash
 

Today is a makeup day. Make up any of the past 5 WOD's or try this:

 
400 meter Walking lunge

Post time and number of steps to comments.

Source: Flickr

Strength
Shoulder Press 5-3-1 reps
Work up to your 1 rep max

 
WOD
“Ryan”

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

*Pack and Puppies will substitute ring rows and assisted ring dips for muscle-ups

Source: Flickr

"Herschel"
Deadlift, 21 reps
30 Glute-ham sit-ups
Deadlift, 15 reps
20 Glute-ham sit-ups
Deadlift, 9 reps
10 Glute-ham sit-ups

*Big Dawgs and Dawgettes use 225lbs & 145lbs. WOD will be scaled for Pack and Pups accordingly

Source: Flickr

Strength
Back Squat 3-3-3 reps
Work up to your 3 rep max
 
 
WOD
4 Rounds for time:
Run 400 meters
50 Air Squats

Source: Flickr

“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
Bench Press
3-3-3 reps
Work up to your 3 rep max
 
WOD
"Annie"
50-40-30-20-10 reps of:
Double Unders
Sit-ups

*Wait 5 minutes, then hold a plank for 2 minutes