CrossFit East Cobb

Saturday

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

 

9 CrossFit East Cobbers participated in the Mountain Ranger Run 5k and 15k on Saturday.  Pictured from left to right are Chris, Jason, Laura, Beau, and Jeff.  4 other athletes completed the run but are not pictured here: Amy and Jeremy from the 545AM class, and GA Tech ROTC Cadets AJ and Mike K.

Friday

Warm up:

Run 500 meters or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

5 pull ups

10 abmat sit ups

10 back extensions

10 thrusters (45/15)

10 second L sit

WOD:

CrossFit Games Open 11.6

Thrusters and pull ups (100/70)

3-3-6-6-9-9-12-12-15-15-18-18-21-21

AMRAP 7 Minutes

Then: Skills training and / or lower body stretching (your choice!) 

 

Thursday

Warm up:

Run 500 meters or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 kettle bell swings (35/35)

10 abmat sit ups

10 good mornings

10 squats

Strength:  Power cleans 5x5

WOD:

3 hang power cleans (135/95)

6 burpees

9 tire jumps (34 inch)

100 meter sled drag (95/65)

Run 400 meters

AMRAP 25 minutes

 
 
 
 
 
 

CFEC News

CrossFit East Cobb is offering a free training session to prospective clients.  Email Jason at sobczakjason@gmail.com or Chris at csims02@gmail.com to coordinate your first visit.

Until the start of the next strength cycle on the 9th we will be doing a new WOD each Saturday morning until then.

Holiday hours:

26 DEC: No 545AM class and no 730PM class.

31 DEC: 9AM only

2 JAN:  No 545AM class.  No 730PM class.

2 JAN:  Paleo Challenge 3.0 starts. 

4 JAN:  Hydrostatic bodyfat testing starts at 1500 hours.  $25 cash or check to Bodyfat Test Inc.

9 JAN:  Strength cycle starts.

25 FEB:  MT Cheaha 50k

29 FEB:  Hydrostatic bodyfat testing retest starts at 1500 hours.  Paleo Challenge 3.0 ends.

Wednesday

Warm up:

Run 500 meters 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:  Bench press 5x5

Then: 30 dips

WOD:

15 ring push ups

15 horizontal pull ups

15 GHD sit ups

20 sledge hammer swings (16/10)

AMRAP 25 minutes

 
 
 

Tuesday

Run 500 meters or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 ball slams (20/14)

10 abmat sit ups

10 good mornings

10 squats

Strength:

Back squats 5x5

Deadlifts 5x5

30 straight leg deadlifts (135/95)

WOD:

Run 250 meters

100 foot overhead walking lunge steps (45/35)

12 lateral ball slams (20/14)

8 over the box jumps (20 inch)

AMRAP 15 minutes

Today's training is taking about 75 minutes to complete.  The priority task is to complete all of the barbell movements before you leave. 

 
 
 
 
 
 

Monday

Warm up:

Run 500 meters 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

Strength:

Shoulder press 5x5

WOD:

Buy in:  10 Turkish get ups per side (35/25)

Then, AMRAP of:

10 press (95/65)

10 kettle bell swings (53/35)

10 burpee pull ups

25 minutes.

 
 
 
 

Sunday

Rest day.

Saturday

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

Friday

Warm up:

Run 500 meters 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

10 second L sit

WOD:  CrossFit Games Tryout WOD 11.5

5 power cleans (145/105)

10 toes to bar

15 wall balls (20/14)

AMRAP 20 minutes

Then:

10 Turkish get ups per side (50/35)