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crossfiteastcobb

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Wednesday:

Warm up:

Run or row 250 meters

Then, 2 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 good mornings

10 squats

WOD:

2020

20 burpee pull ups

20 ghd sit ups

20 dumbell snatches (50/35) (20 each side/alternating)

20 hang power cleans

20 shoulder to overhead

20 kb swings (53/35)

20 4 count flutter kicks

20 jump squats

20 AAB calories

20 burpee box jumps

20 toes to bar

20 4 count mountain climbers

20 v ups

20 sumo deadlift high pulls

20 walls

20 deadlifts

20 tire flips

20 starmans

20 100 meter runs with sandbag (50/40)

For time.

It will be a little chaotic but it should be fun.

Must do all 20 reps of each exercise before doing the next one, can be done in any order.

The exception is for the 20x100 m sandbag runs, those can be broken up however you want.

Barbell weight is (95/65)

@recon_ro 📸

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Monday
Warm up
Run or row 250m then
3 rounds
10 figure 8 stretch
10 wall Balls
10 ab mat sit ups
10 back extensions
Strength
Squat clean and jerk 3-2-1-1-1-1

WOD
7 Power clean to overhead (135/95)
10 Bar Facing Burpees
200m run
5 rounds for time
20 minute cap

@recon_ro 📸

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Tuesday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps OR box step ups

1x10 warm up set

3x10 or 3x12-15 working sets

WOD:

Run 200 meters

15 ring push ups

12 walking lunges with one dumbell locked overhead (35/25)

9 pull ups BK

50 meter prowler push (45/35)

5 rounds for time.
30 minute cap.
@recon_ro
Note re: the box step ups:

If the weighted lunge steps have been bothering your knees or you want to change it up, I encourage you to try this exercise out. It is an awesome builder of hamstring and glute strength which will help to benefit you in many ways.

Just like with the lunges, all of the reps should be done on one leg before switching to the other.
The height of the box should be selected by choosing one where your knee forms a 90 degree bend or slightly less when your foot is placed on top of the box. Most people should be using the smaller boxes for this unless you are on the tall side or have very long tibias, then the 20 inch box would work.
Make sure your entire foot is on the box and focus on driving through the heel during each rep. You can do this with a barbell on your back or by holding dumbells or KBs if you are keeping it on the lighter side.

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Monday

Reminder no noon or. Tweens class
Warm up
Run or row 250m then
10 figure 8 stretch
10 wall balls
10 ab mat sit ups
10 back extensions

Strength
Squat clean and jerk 3-3-2-2-2

WOD
6 Single Arm DB thrusters per side (50/35)
8 box jumps (24)
10/8 AAB Calories
12 Knees to Elbows

22 minute amrap
3 rounds minimum for RX

@recon_ro 📸

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Saturday WOD! See you soon grinches! Time
1 Squat clean & jerk (95/65)
2 Overhead Squats
3 Push Press
4 Overhead Squats
5 DB Snatches
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Box Jumps (24/20 in)
9 Ring Dips
10 Double-Unders
11 GHD sit-ups
12 Overhead Walking Lunges (45/25 lb Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

@recon_ro 📸
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#crossfit #eastcobb #marietta #atlanta sandysprings #tacticalathlete #functionalfitness #12daysofchristmas #pushpress #crossfitter #cfec #crossfiteastcobb

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Friday

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 back extensions

10 squats

WOD:

As a two person team, one partner will be doing a 250 meter sandbag run (50/40) while the other partner chips away at the WOD... 60 thrusters (95/65)

60 hand release push ups

60 deadlifts (185/135)

60 toes to bar

60 wall balls (20/14)

60 burpees

60 sumo deadlift high pulls (95/65)

60 abmat sit ups

60 AAB calories

For time.

50 minute cap

@v_cope @recon_ro 📸

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Thursday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 ghd sit ups

10 good mornings

10 squats

Strength:

Back squats

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

Buy in: Row 1000 meters

Then:
18-16-14-12-10-8-4-2

Box step ups/sandbag on back (50/40) (alternating)

Kettle bell swings (53/35)

Do 5 strict pull ups after each round.

For time

@beaudurham @recon_ro 📸

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Give the gift of fitness. 2 months of unlimited Crossfit for $250. Gift Certificates available. Offer valid for both new and former members.
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#crossfit #eastcobb #marietta #functionalfitness #cfec #atlanta #crossfiteastcobb

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Thursday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 v ups

10 good mornings

10 squats

Strength:

Back squats

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

Bike .25 miles

7 burpee box jumps (20 inch)

14 goblet squat 70/45)

AMRAP 18 minutes

3 round minimum for RX.

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Tuesday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

100 meter sled drag (180/135)

20 v ups

15 burpees

10 jumping lunges (alternating/5 per side)

1 caving ladder climb

AMRAP 20 minutes

@gabriellenr_xo @recon_ro 📸

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Wednesday
Warm up
Run or row 250m then
3 rounds
10 figure 8 stretch
10 chin ups
10 ab mat sit ups
10 back extensions
10 squats
Strength
Shoulder press and deadlift
1x10 warm up set, 3x10 or 12-15 working sets

WOD
8 strict pull ups
10 sandbag clean to overhead (75/50)
12 box jumps (20)
50m prowler push (45/35)
20 min amrap

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Tuesday
Warm up
Run or row 250m then
3 rounds
10 shoulder stretch
10 push ups
10 strict toes to bar
10 good mornings
10 prisoner lunge steps
Strength (17 minutes)
Bench press and back rack lunges
1x10 warm up then 3x10 or 12-15

WOD
250m row
1 caving ladder climb
20 true push ups
20 walking prisoner lunge steps
20 sledgehammer swings (10/8)
5 rounds for time

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Wednesday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 squats

Coaches: After going over the WOD, give athletes 5 minutes to do a recommended 2 to 3 5 rep sets of front squats ascending in weight.

WOD: "Liam"

Buy in: Run 800 meters with plate (45/25)

Then:

100 toes to bar

50 front squats (155/105)

10 rope climbs

Cash out: Run 800 meters with plate (45/25)

For time.

Partition the TTB, FS, and rope climbs as neeed.

ie 20 TTB, 10 FS, 2 RC for 5 rounds.

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado. His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

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"Magpie"

Run 800 meters

20 knees to elbows

30 kettle bell swings (53/35)

40 sumo deadlift high pulls (95/65)

3 rounds for time.

This British Hero WOD is dedicated to Trooper James Munday, who was serving as a Jackal driver on Operation HERRICK 8 when he was killed in action in Helmand province on 15 October 2008. His Troop was conducting a routine patrol approximately 23 km north of Forward Operating Base Delhi when he was killed by a contact explosion.

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Wheeler"
MSG Joshua L Wheeler was Killed In Action on October 22, 2015 during a raid on an ISIS prison compound just north of Hawija in Iraq's Kirkuk Province. He was one of around 30 Delta Force Operators who fought alongside Kurdish forces in the raid which resulted in saving about 70 hostages.

Buy in:
21 flutter kicks (4 count)
Run 2100 meters
Then, 4 rounds of:
10 pull ups
22 sit ups (military)
15 push ups
11 burpees
20 air squats

For time.

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Warm up
Run or row 250m then
3 rounds
10 shoulder stretch
10 supine ring pull ups
10 ab mat sit ups
10 back extensions
10 squats

Strength (15 min)
Deadlift 1x10 warmup up, then 3x10 or 3x12-15

WOD
6 Deadlifts (135/95)
6 hang power cleans (135/95)
6 Push Press (135/95)
6 Lateral Burpees (right and left make 1)
200m run

6 rounds for time
* 1 bar per person

@recon_ro 📸
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#crossfit #cfec #barbellcomplex #deadlifts #hangclean #pushpress #crossfiteastcobb

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Thursday
Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 strict pull ups

10 v ups

10 good mornings

10 squats

Strength:

Back squats

1x10 warm up set

3x10 or 3x12-15 working sets

WOD:

6 man maker push ups (35/25)

9 box jumps (24/20)

12 sandbag squats (75/50) (front rack)

15 ghd sit ups

18 calorie row

5 rounds for time.
30 minute cap

@recon_ro

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Warm up
Run or row 250m then
3 rounds
10 shoulder stretch
10 push ups
10 ab mat sit ups
10 back extensions
10 squats

WOD
“CrossFit Total”
Back squat
Shoulder press
Deadlift *you get 3 attempts at your 1 rep max. Suggested rep scheme 5-3-1-1-1-1. Must be done in order
45 minutes

@fitsarahwilliams @recon_ro 📸
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#crossfit #crossfittotal #cfec #shoulderpress #deadlift #squats #crossfiteastcobb

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Thursday

Strength
Bench Press 5-3-1-1-1-1
30 Dips

WOD
Bike 0.25 miles
10 Bench Press (165/105)
15 Box Jumps (20inch)
20 OH Plate Lunge (45/35)
50m Prowler Push (45/35)

5 rounds for time
30 min cap

@recon_ro 📸
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#crossfit #boxjumps #cfec #wod #workout #functionalfitness #eastcobb #marietta #atlanta #crossfiteastcobb

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Tuesday
Warm up
Run or row 250m then
3 rounds
10 shoulder stretch
10 close grip push ups
10 GHD sit ups
10 good mornings
10 prisoner lunge steps

Strength
Shoulder press 5-3-1-1-1-1

WOD
20-15-10-5
Strict Press (115/75)
Strict toes to bar
Burpees
Calorie row

For time
20 minute cap

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