 A. Metcon (Rounds and Reps)
*Partner WOD (0:00 - 8:00) Max (DL + Hang Squat Clean + Front Squat) (Int - 95/65) (Rx 135/95) (Rx+ 185/125) Scaled (DL + Hang Power Clean + Front Squat OR Power Clean + Front Squat + Front Squat) *Round is each complete complex. Reps are each individual lift: DL, HSC, and FS) FITNESS Max (3 KB SDLHP + Goblet Squats) B. Metcon (Rounds and Reps) (11:00 - 19:00) Max 50' Med Ball Bear Crawls (25/20) (1- Scale wt) *On P1's 2nd Crawl (crawling back towards partner) P2 must hold wall sit. C. Metcon (AMRAP - Reps) (22:00 - 30:00) Max alternating 200m Run
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 A. Metcon (Reps)
3 Rounds Min 1 - 250m / 200m Row Min 2 - 15+ GHD SU (Rx+ 12 MB GHD SU 12/10) Min 3 - *Max Cal Rogue Bike Min 4 - *Max 10m Sprints *Add Cal and Sprints for score B. Metcon (No Measure) 3 Rounds 10 (on each side) Bulgarian Split Squat 10 KB Deficit RDL 10 Nordic Hamstring Curls 15 Tricep Extensions 12 DB Flys C. Mobility Coach's choice.  (0:00-10:00)
Metcon (Time) "Grace" 30 Clean and Jerks (135/95) (1- 20, 2-Scale weight) FITNESS 3 Rounds 10 DB Hang Clean & Jerks (25/15) 10 Box Jump Overs (24/20) (10:00 - 20:00) Metcon (Time) 30 Kipping HSPU (1- 20, 2- Push Press) 30 Bar Muscle-Ups (1- 20, 2-30 C2B or Pull Ups + 30 Dips or Push Ups) FITNESS 5 Rounds 10 DB Z Presses 10 Ring Rows 10 Dips / Push Ups (20:00 - Finish) Metcon (Time) Max Effort 1-Mile Run  A. Bench Press
12 @ 40% 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 90% Scaled - Build to a 6RM FITNESS 15 min AMRAP 15 Tempo Push Ups @ 1111 10 Single Arm Ring Rows (Right) 15 Plated Good Mornings (35/25) 10 Single Arm Ring Rows (Left) Suit Case Carry to wall and back B. Metcon (Reps) 5 Rounds Min 1 - 8 Burpee Box Jump Overs (24/20) (1- Burpee Step Ups, 2- Burpees) Min 2 - 12 DB Snatches (50/35) + Max DU (1- Lighter DB, 1- Singles) C. Metcon (Reps) *Partner WOD 8 Min AMRAP P1 - Sprint to wall and back P2 - Max Ring Rows (as deep as possible while remaining full range of motion)  A. Back Squat
12 @ 40% 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 90% SCALED Build to a 6 rep max FITNESS 12 min AMRAP 8 (Goblet Lunge Left + GL Right + Goblet Squat) 16 MB SU (20/14) 24 sec Max Cal on Bike B. Metcon (Rounds and Reps) "7 Kingdoms" 15 min AMRAP 25 Ab Mat SU 20 Air Squats 15 Knee to Elbow 10 Deadlifts (185/125) (Rx+ 275/185) FITNESS 15 min AMRAP 25 Ab Mat SU 20 Air Squats 25 Russian KBS 200m Sprint C. Metcon (Reps) 4 Rounds 20 Sec Hollow Flutter KIcks 20 Sec Reverse Crunch w/ DB 20 Sec Superman Hold  8am OLY and Intro
9am Advanced Bench Press (12-10-8-6-4-2) Super Set w/ Bent Over Row (12-10-8-6-4-2) Metcon (Time) (0:00 - 4:00) 400m Run 15 Front Squats (95/65) 15 Push Press (95/65) *Max Rope Climb Work (7:00 - 11:00) 400m Run 12 Front Squats (115/80) 12 Push Press (115/80) *Max Pistol Work (14:00 - 16:00) 400m Run 9 Front Squats (135/80) 9 Push Press (135/80) *Max Hand Stand walk or Hold work **The score is the slowest round. Once you complete your last Push Press Accessory 3 Rounds 15 DB Curls 15 BB or DB Skull Crushers 15 Lateral Raises *Max Rope Flexed arm Hang 10am Community WOD Metcon (Time) *3 Partner WOD P1 - Run 800m P2 & P3- (Leap Frog) 15 GHD SU (1-9 GHD SU, 2-25 Med Ball SU, 3- 25 Ab Mat SU) 12 Thrusters (115/75) (1-9 Thrusters, 2-75/55, 3- DB Thrusters) 9 Box Jump Overs (24/20) (1-6 BJO, 2-9 BJ, 3- Step Ups) *The WOD is complete when everyone has run 3 times. Core Coaches Choice  A. Metcon (Rounds and Reps)
Death By Power Cleans (135/95 OR 50% of 1RM) (Rx+185/125) (20 min Cap) Each minute on the minute, starting at the top of the minute, with 1 power clean in minute 1, complete one more clean per minute each subsequent minute (2 cleans from 1:00-2:00, 3 cleans from 2:00-3:00, etc). Continue until you can no longer complete the number of cleans prescribed in under a minute. Score is the number of full rounds completed plus number of reps completed in the last round. *Once you reach failure complete 8 Burpees Over the Bar until everyone has completed the WOD. SCALED EMOM 15 Russian KBS (Weight is heavy) until failure or last Rx athlete fails. B. 20 min AMRAP *Partner WOD (Relay Style) 6 PU / 4 C2B PU / 2 MU 12 Incline Reverse Sit Ups 18 DU SCALED 12 Ring Rows 12 Incline Reverse Sit Ups from the floor 18 Lateral hops on plate |
Welcome to CFEXCrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community! 
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