CrossFit East Cobb

CrossFit East Cobb Information:

CrossFit East Cobb is offering a free intro session to all prospective members.   Please contact Jason at sobczakjason@gmail.com or Chris at csims02@gmail.com to schedule your first session.

25 FEB:  MT Cheaha 50k ultramarathon.

28 FEB:  Whey protein will be back in stock.

29 FEB:  Bodyfat retest for Paleo Challenge 3.0 heat 1.

13 MAR: Bodyfat retest for Paleo Challenge 3.0 heat 2.

13 MAR:  CrossFit Total

15 MAR: Test out on 1RM bench press and power clean, max rep pull ups and dips, 1 mile run.

There is a sign up roster for the 29FEB bodyfat test on the whiteboard. 

We have American Apparel t shirt and sweatshirt samples at the gym so you can figure out what size you are.  The AA stuff runs small so order one size up.

Friday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 pull ups

10 abmat sit ups

10 back extensions

10 squats

15 second L sit

Strength:

Power cleans 5-5-3-3-3

WOD:

Run 250 meters with sandbag (50/35)

10 hang power cleans (95/65)

10 dumbell rows per side (45/25)

10 wall bals (20/14)

AMRAP 25 minutes

Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 toes to bar

10 good mornings with pvc pipe

10 squats

Strength:

Bench press 5-5-3-3-3

30 dips

WOD:

25 true push ups

25 GHD sit ups

25 sledge hammer swings (16/10)

25 ball slams (25/15)

4 rounds for time.

Then: 2 minute plank

Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 ball slams (25/15)

10 abmat sit ups

10 back extensions

10 squats

15 second L sit

Strength:

Deadlifts 5-5-3-3-3

WOD:

Run 1 mile AFAHP

Then:

30 deadlifts (275/185)

30 knees to elbows

30 straight leg deadlifts (135/95)

30 box jumps (24 inch)

Post mile time and total time including mile to whiteboard.

Tuesday

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 chin ups

10 GHD sit ups

10 good mornings

10 squats

Strength: 

Shoulder press 5-5-3-3-3

WOD:

21-15-9

Shoulder press (95/65)

Kipping pull ups

Burpees

For time.

Monday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 back extensions

10 squats

15 second L sit

Strength:

Back squats 5-5-3-3-3

WOD:

Row 250 meters

15 back squats (135/95)

12 lateral ball slams (25/15)

9 kettle bell swings (53/35)

6 clapping push ups

AMRAP 20 minutes

Sunday

Rest day.

Saturday

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

Friday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 kettle bell swings (35#)

10 abmat sit ups

10 back extensions

10 squats

Strength:

Power cleans 5-5-3-3-3

WOD:

"Grindy"

10 ground to overhead (135/95)

Followed by 5 rounds of "Cindy"

5 pull ups

10 push ups

15 squats

3 rounds for time. 

Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 pass throughs

10 push ups

10 GHD sit ups

10 good mornings

10 squats

Strength:

Bench press 5-5-3-3-3

Max rep dips

WOD:

50 overhead walking lunge steps (45/25)

50 ring push ups

50 chin ups

50 dips

50 meter plate pinch walk per hand (45/25)

For time.

Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 ball slams (25/15)

10 v ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

2 rounds of max rep straigh leg deadlifts at 40% of your 3RM.  2 minute break in between.

WOD:

3 minutes of max rep double unders.

1 minute break.

Then:

5 deadlifts (250/165)

Run 250 meters

10 tire flips (big/little)

10 ball slams (40/25)

4 rounds for time.