 A. Metcon (No Measure)
4 Rounds 2 min - Max Cal on Machine 2 min - Max MB Sit Ups (Rx+ GHD SU / Rx++ MB GHD SU) 2 min - Work Gymnastic Progressions (HSPU, Pistols, Kipping Progressions) OR AMRAP 8 KB SDLHP + 8 KB Russian KBS B. Mobility Coach Lead OR Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute
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 A. Bench Press
15@ 55% 12@ 65% 10@75% 2x Build to 10RM) *If you were successful on all lifts and able to increase weight on the two 10+ rounds then add 5lbs to all lifts. Fitness / Scaled 15 min AMRAP 16 Alt Isometric DB Bench Press 15 Ring Rows w/ 4 sec eccentric 10/7 Cal on Bike *Increase wt from last week. B. Metcon (Reps) 8 Rounds 250m Row / 200m Run / 500m Bike 30 Double Unders / 45 singles / 30 sec practice / 30 line hops 10 Burpee Box Jump Overs (24/20)  A. Metcon (Weight)
6 Rounds Min 1 - 3 Front Squats Min 2 - 6 Back Squats *Choose wt at 66-68% of FS 1-Rep At Home / Fitness 6 Rounds Min 1 - 25 Air Squats Min 2 - :30 sec Reverse Lunges B. Content of Your Character (MLK WOD) (Reps) 19:29 Cap 10 -9 - 8 - 7 -6 -5 - 4 - 3 - 2 - 1 Full Cleans (115/75) 1) Scale wt, 2) Power Clean, 3) Hang Power Clean, 4) # Russian KBS + # Gob Squats Toe to bar 1) K2E, 2) GHD, 3) MB Ab Mat SU x 2, 4) Ab Mat SU x 2 Then.... Max Wall Balls for the duration of the WOD (25/20) 1) Scale wt At Home / Fitness 19:29 Cap 20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 -2 DB Snatches Sit Ups Then.... DB Thrusters for the rest of time  A. Deadlift
15@55% 12@65% 10@75% 10@75%+ 10@75%++ FItness / At Home 5 Rounds 1 min - DB Squat + DB Lunge + DB Lunge 1 min - 40 sec Max DB Sumo DL 1 min - 40 sec Max MB ab mat SU B. Metcon (Time) 5 Rounds (15 min cap) 10 Deadlifts @ 65% of 1RM (as "unbroken as possible") 12 Cyclist Goblet Squats (70/53) 14 DB Hang Clean & Jerks (50/35) FItness / At Home 5 Rounds 20 DB SDL 12 Cyclist Gob Squat 14 DB Hang C&J C. Metcon (Reps) *Partner WOD 10 min AMRAP Alt 50m sprints FItness / At Home 5 Rounds 30 sec - Max Mountain Climbers 30 sec - Rest 30 sec - Max Sit Ups 30 sec - Rest  8am Intro
9am Advanced A. Metcon (Weight) Olympic Cycling Percentages based on 1RM Power Snatch: For Time: 10 Power Snatches @ 76% 1RM 8 Power Snatches @ 80% 1RM 6 Power Snatches @ 84% 1RM 4 Power Snatches @ 88% 1RM 2 Power Snatches @ 92% 1RM - Single barbell, changing weights as we move. - In the history of the Open, we have seen a handful of ladders. - All percentages based off our *power* variation of the lift. - Given how we all have varying loads, given those percentages, our results will not be comparable from athlete-to-athlete. - Yet, it is here where we can remind ourselves that it is the stimulus is what we are after. B. Metcon (Reps) "Heavy Machinery" 5 Rounds: 1:00 - Max Calorie Bike Erg 1:00 - Max Power Cleans 135/95 (Rx+ 185/125) 1:00 - Max Bar-Facing Burpees 1:00 - Rest C. Core 3 Supersets: 15 Weighted AbMat Sit-Ups 30 AbMat Sit-Ups (Unweighted) Rest as needed between sets. Stimulus - Anchor our feet on both variations. - The first 15 reps are weighted, where following, we'll toss the weight aside and immediately continue into the unweighted sit-ups. - Choose a load we are confident we can complete all 15 reps with unbroken. Free to build over the three rounds in weight if you see fit. 10am Community WOD A. Metcon (No Measure) 10 min AMRAP 5 Power Cleans (135/95) (Rx+ 205/135) 10 MB Squat Jumps Over the Bar (20/14) 15 MB Ab Mat SU (Over Head) (20/14) 3 min (REST) 12 min EMOM 1st - 15 Russian Kettlebell Swings 70/53 or Heavier 2nd - 6-8 DB Burpee Box Step Ups (50/35) (box is at knee height) 3rd - 30sec Russian Twist (20/14) 3 min (REST) (For Time) 50-40-30-20-10 Ab Mat SU Mountain Climbers (L+R = 2)  A. Back Squat
5RM @42XA 5@ 90% 5@90%+ At Home & Fitness 5 Rounds 1 min - 8 Goblet Squats @ 32X1 1 min - Dual KB DL (53/35) 1 min - GHD SU or MB SU B. Metcon (Time) (0:00 - 10:00) 5 Rounds Run 200m / (15/12) Cal Bike / (20/15) Cal Row 10 Thursters (115/85) (10:00 - 15:00) Build to a heavy 3 FS + 1 Jerk *Score wt in comments At Home & Fitness (0:00 - 10:00) 5 Rounds Run 200m / (15/12) Cal Bike / (20/15) Cal Row 10 DB Thursters (10:00 - 15:00) AMRAP 1, 2, 3, 4, 5, 6.... Burpees Push Press *Score in comments  A. Metcon (No Measure)
15, 12, 10, 10 (wt+), 10 (wt+) Strict Press SS w/ DB Alt Upright Rows 3 Rounds 10 DB Lateral Raises SS w/ 20 Band Pull-A-Parts B. Metcon (No Measure) 3 Rounds (:30 sec work / :15 sec transition) Max Flexed Arm Hang (Bar or Rings) Max Cherry Pickers (Quadruped Position) Max BB Curl Max Band Pull Downs Max Jumping Jacks Max Toe Taps on Plate C. Mobility Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute |
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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