CrossFit East Cobb

News:

CrossFit East Cobb is offering a free training session to prospective clients.  Email Jason at sobczakjason@gmail.com to coordinate your first visit.

There was a large amount of people not squatting below parrallel yesterday.  We need to get this fixed next week or you will be asked to reduce the load until you get your hip crease below the knee.  You will be observed by a trainer during CrossFit Total for proper form, if you don't get down low enough it will not count. 

Upcoming events:

11 August. Hydrostatic bodyfat testing. 4pm until complete.  Slots are filling up fast. 

21 August. Garage Games Competition. 

22 August. Whitewater rafting trip on the Upper and Middle Ocoee River.  I need to know who's coming NLT this Friday. 

Friday

WOD:

Run 1000 meters with sandbag (50/25)

Row 1000 meters

250 meter sled drag (90/45)

25 pull ups (dead hang)

25 supine ring pull ups

150 sledge hammer swings

150 double unders

For time.

Each exercise must be completed before moving on to the next.

Thursday

Strength:

Power cleans 5x5

WOD:

5 hang power cleans (95/65)

5 plyo push ups

5 box jumps (34 inch)

5 burpees

AMRAP 15 minutes

Then: 10 Turkish Get Ups per side (50/35)

Wednesday

Strength:

Bench press 5x5

30 dips

WOD:

5 handstand push ups

15 ring push ups

15 kettle bell swings (53/35)

15 toes to bar

15 second L sit

AMRAP 20 minutes

Tuesday

Strength:

Back squats 5x5

Deadlifts 5x5

WOD:

8 back squats (185/120)

8 pull ups

8 deadlifts (225/145)

Run 250 meters

AMRAP 15 minutes

Running WOD: Run 5 800 meter sprints.  90 seconds rest in between. 

Monday

Strength:

Press 5x5

WOD:

50 press (95/65)

50 box jumps (20 inch)

50 GHD sit ups

50 push ups

50 double unders

For time.

If you can't do the RX weight use 60% of your 5RM from today.

Each exercise must be completed before moving on to the next one.

 

Sunday

Rest day.

Saturday

Rest day or make up one of the past five WODs.

Running WOD:  Run 8 miles without becoming a heat casualty. 

 
 
 

Friday

Helen on steroids

Run 1200 meters

63 kettle bell swings (53/35)

36 pull ups

Run 800 meters

42 kettle bell swings

24 pull ups

Run 400 meters

21 kettle bell swings

12 pull ups

For time.

Then: 2 minute plank

Thursday

Strength:

Power cleans 5x5

WOD:

10 thrusters (95/65)

10 ball slams (12/8)

10 box jumps (24 inch)

10 tire flips (big/little)

AMRAP 20 minutes

Running WOD: 100 meter sprint.  Every minute, on the minute, for 10 minutes.

Wednesday

Strength:

Bench Press 5x5

WOD:

25 pull ups (then 25 chin ups, 25 supine ring pull ups)

25 true push ups

25 abmat sit ups

25 double unders

3 rounds for time