CrossFit East Cobb

Tuesday Warm up: Run or row 250m Then complete 3 rounds of; ... 10 figure 8 stretch 10 chin ups 10 ab mat sit ups 10 good mornings 10 prisoner lunge steps Strength: Deadlift 5x5 Straight leg deadlift or good mornings 3x10 Wod: Run 800m 60 kettlebell swings (53/35) 50 GHD situps 40 walking prisoner lunge steps 30 deadlifts (225/145) 20 pull ups 10 box jumps (30/24) For time #crossfit #crossfitmotivation #fitness #fitnessmotivation #rogue #lynx #functional #motivation #chipper #deadliftsanddonuts #eastcobbgyms #EastCobb

Monday Warm up: Run or row 250m Then complete 3 rounds of;... 10 figure 8 stretch <10 strict pull ups 10 ab mat sit ups 10 back extensions 10 squats Strength: Shoulder press Back squat 5-5-5-5-5 Alternate lifts Benchmark workout #1 Wod 1 15-12-9-6-3 Thrusters (95/65) Bar facing burpees *12 min time cap For time **2 min rest** Everyone begins wod 2 at the same time 6 250m sprints with 1 minute rest between sets For time #crossfit #crossfitmotivation #crossfitwod #fitness #fitnessmotivation #goals #rogue #lynx #EastCobb #eastcobbgyms #motivation #thrusters #burpees #sprints #crossfiteastcobb #crossfitworkouts

Happy New Year from all of us at CrossFit East Cobb!! Looking forward to an amazing year ahead! 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: "Happy New Year 2021" 21 calorie bike 21 kb thrusters right side (53/35) 21 sandbag clean to shoulder slam (75/50) 21 burpees 21 jumping lunge steps 21 calorie row 21 kb thrusters left side (53/35) 21 box jumps (24/20) 21 ball slams (25/15) 21 ghd sit ups 2 rounds for time. #crossfit #crossfitmotivation #fitness #fitnessmotivation #rogue #lynx #functional #bruteforce #2021 #functionalfitness

Thursday Warm up: Run or row 250 meters Then, 3 rounds of:... 10 shoulder stretch 10 push ups 10 v ups 10 good mornings 10 squats Strength: Deadlifts 5x5 WOD: 16 calorie row 13 knees to elbows 10 burpee to 45# plate 7 deadlifts (245/155) AMRAP 18 minutes #crossfit #crossfitmotivation #fitness #fitnessmotivation #rogue #lynx #2021goals #functionalfitness

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 1x10 warm up set, 3x10 or 3x12-15 Box step ups 3x10 or 3x12-15 (alternate movements/17 minutes) WOD: Bike 2 miles 80 push ups 70 walking prisoner lunge steps 60 kettle bell swings (53/35) 50 abmat sit ups 40 air squats 30 box jumps (20 inch) 20 tire flips (big/little) 10 burpee pull ups For time. 30 minute cap. #crossfit #crossfitmotivation #fitness #fitnessmotivation #rogue #lynx #bike #tireflips #kettlebell #EastCobb #functional #functionalfitness