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.

11-12 FEB:  Garage Games.

25 FEB:  MT Cheaha 50k ultramarathon.

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

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

We have plenty of Energy First brand whey protein in stock.  Email Jason or Chris if you want some.

We also have a few medium womens pullover and zippered hoodies in stock along with 2 large American Apparell pullover unisex hoodies in large.

 

 

Monday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 pass throughs

10 abmat sit ups

10 squats

10 supine ring pull ups

5 pistols per side

Strength:

Back squats 5x5

WOD:

20 knees to elbows

10 overhead squats (115/75)

Run 400 meters

4 rounds for time.

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 (53/35)

10 abmat sit ups

10 back extensions

10 squats

Strength:

Power cleans 5x5

WOD:

Run 1 mile AFAHP

Then, 3 rounds of:

5 hang power cleans (135/95)

10 horizontal pull ups

20 ball slams (25/15)

5 box jumps (30 inch)

100 meter sled drag (95/65)

Post mile time and total time to white board.

Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 V ups

10 good mornings

10 squats

Strength:

Bench press 5x5

30 dips

WOD:

20 true push ups

20 sledge hammer swings (16/10)

20 GHD sit ups

20 double unders

5 rounds for time.

 

Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

10 second L sit

Strength:

Deadlifts 5x5

30 straight leg deadlifts at 50% of your 5RM

WOD:

5 deadlifts (275/185)

100 foot burpee broad jumps

10 toes to bar

10 overhead squats (95/65)

50 meter run with sandbag (50/35) and kettlebell (70/45)

AMRAP 20 minutes

Tuesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

>10 pull ups

10 GHD sit ups

10 good mornings

10 squats

Strength:

Shoulder press 5x5

WOD:

30 power clean to push press (135/95)

Then:

"Helen"

3 rounds of:

Run 400 meters

21 kettle bell swings (53/35)

12 pull ups

For time.

Then: 2 minute plank

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

10 second L sit

Strength:

Back squats 5x5

WOD:

Row 250 meters

8 back squats (185/135)

10 man maker push ups (25/15)

12 ball slams (40/25)

100 foot walking lunge steps with dumbell locked out overhead with 1 arm (45/25)

5 rounds for time.

 

Sunday

Rest day.

Saturday

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