 A. Back Squat
Build to a 10RM then 10@ 90%, 10+ @ 85% B. Metcon (Time) (15 min Cap) 21-15-9 Deadlift (185/125) (Rx+225/155) Toes to Bar Box Jump Overs (24/20) (30/24) SCALES DEADLIFTS -155/105 - Scale wt - KB DL TOES TO BAR - Knees to elbow - GHD Sit Ups - MB Sit Ups (30-20-10) BOX JUMP OVERS - Plate (3 x 45's) Jump Overs - Step Overs C. Metcon (Reps) 4 Rounds 1 min - 8 Bar facing burpees (Burpees over the Bar if room is tight) (Rx+ 12) 1 min - 36 Double Unders (Rx+ 48) 1 min - MB Squat Jumps (14/10) (Rx+ 20/14) 1 min - REST *Scoring Squat Jumps SCALES BFB - 10 Burpees - 10 Burpees to a box or bench DOUBLE UNDERS - 72 singles - 72 line hops MB SQUAT JUMPS - Body wt - Air Squats
0 Comments
  Buffalo 10 (Time)
10 Rounds 5 Deadlifts (225/155) 14 Push Ups 22 Double Unders 400m Run (Together) On May 14, 2022, a mass shooting occurred in Buffalo, New York, at a Tops Friendly Markets store, a supermarket in the Kingsley neighborhood on the eastern side of the city. Ten people were killed, and three others were injured; 11 of the victims were black. The shooter livestreamed the attack. The shooter was taken into custody and charged with first-degree murder. The shooter is reported to have writings, describing himself as a national socialist and white supremacist motivated to commit political violence while voicing support for the "Great Replacement" conspiracy theory in the context of a supposed "White Genocide". The attack has been described as an act of domestic terrorism, and racially motivated. This WOD gives us all an opportunity to stand with those families impacted, stand with the Kingsley community that has been terrorized, and stand in reflection of the social and communal responsibility that we all have to embrace, learn, and take intentional action to understand the impact of race in all of our lives no matter how it may look in our own. Love you guys, Gordon THE WOD. We have 10 rounds of.... P1 will do 5 deadlifts and then P2 will do 5 deadlifts. P1 will do 14 push ups and then P2 will do 14 push ups. P1 will do 22 dubs or 44 singles and then P2 will do the same, but they will run 400m together.  A.Metcon (Reps)
4 Rounds (4 mins) 8 Burpee Box Jumps (24/20) 400m Run *Max Push Press (95/65) (Rx+ 115/75) (2 mins) REST SCALES BURPEE BOX JUMPS - Burpees over the bar - Burpees 400M RUN - 1 min down and then back - 500m row PUSH PRESS - scale wt - use DBs B. Metcon (No Measure) 4 Rounds 1 min - Max Skiers on a plate (Rx+ Hold 2.5 plates) 1 min - Plank 1 min - Reverse Lunges w/ OH plate hold (25/15) *Keep core tight!!!! 1 min - REST  Today we'll do a metcon then choose between mobility or Functional Body Building.
A. Metcon (No Measure) 15 min AMRAP P1 200m Run P2 AMRAP Movement MOVEMENTS - 1, 2, 3, 4, 5, 6, 7, 8..... Butterfly Sit Ups, Hollow Rocks, Tuck Up - Eye Level Swings (53/35) - 5 Pull Ups, 10 Push Ups, 15 Air Squats - 25' Quadruped crawl B. Metcon (No Measure) 8 Rounds 0:20 - Max BB or DB Curls 0:10 - Rest 0:20 - Max Band Ext 0:10 - Rest C1. Mobility UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side) C2. Functional Bodybuilding 5 Rounds A1: 5 Shoulder Press A2: 8 BB Upright Rows B1: 8 Left, RIght, Both DB Shoulder Presses B2: 15 Leaning DB Lateral Raises (each arm) C1: 15 Banded Straight Arm Pull Downs C2: 8 DB Around the Worlds  A. Front Squat
Build to a 5RM Then 5 @ 90% Then 5+ @ 85% B. Metcon (Time) 10 Rounds (20 min Cap) *Partner WOD (Relay Style) 100’ Shuttle Run (4x25’) 3 Power Cleans (185/125) (225/155) 10/8 Calorie Bike OR Row SCALES POWER CLEANS - 155/105 or 135/95 - Use DBs - 8 MB Squat Jumps (w/ ball between the legs) C. Metcon (No Measure) 4 Rounds Walking Lunges Deadlifts Rnd 1 - 50' (70's/53's) / 20 @ (185/125) Rnd 2 - 75' (53's/35's) / 15 @ (225/155) Rnd 3 - 100' (35's/25's) / 10 @ (255/185) Rnd 4 - 150' (Body Weight) / 5 @ (315/225) SCALES - Do your best  A. Bench Press
Build to a 5RM (minimum of 4 rounds) then... 5 @ 90% 5+ @ 85% *Superset the same rep scheme for supine BB bent over row B. Metcon (Reps) 5 Rounds (2:00) 8 Box Jumps (30/24) 10 Chest to Bar Pull Ups * Max Dips (1:00) REST SCALES DB HC&J - Scale wt BOX JUMPS - 24/20 - 3 plates C2B PULL UPS - 5-3-3-1-1 - Chin over the bar pull ups - Banded PU - Inverted Rows DIPS - Dip w/ foot assistance - Use bands - Dips from bench C. Metcon (Rounds and Reps) 12 min AMRAP 10 Burpees 25 Double Unders SCALED BURPEES - 7 Burpees - Burpee to Box or Bench DOUBLE UNDERS - 0:20 working on Double Unders - 50 singles - 50 skiers D. Extra Credit 4 Rounds 10 Waiter's Curls super set w/ 15 BB Nose Breakers 3 Rounds 12 Alternating DB Hammer Curls w/ Isometric Hold SS w/ 12 DB Kickbacks @ 30X1 (each arm) 3 Rounds 0:30 BB Curls SS w/ 0:30 Banded Tri Ext  A. Back Squat
15-12-10-10-10 * You can go off of feel or percentages but you must get a spotter. No bailing. **Go (10lb / 5lb) heavier than last week. B. Functional Bodybuilding 4 Rounds A1: 8-12 Bulgarian Split Squats @ 30X1 A2: 8-10 Banded Sumo Deadlifts @ 40X1 3 Rounds B1: 12 Assisted DB Step Up (each leg) (stepping foot remains on box/bench) B2: 12 GHD Back Ext 3 Rounds C1: 15 Banded Goblet Sissy Squats C2: 15 BB Good mornings C. Metcon (Time) 4 Rounds (15 min Cap) 20 KB DL (70/53) 16 Eye level KBS 12 Goblet Squats 8 Toes to Bar Run to cone and back SCALES KB MOVEMENTS - Scale reps (16,12,8) - Scale wt TOES TO BAR - 4 Reps - Knees to Elbow - 12 Toes to Rig or MB GHD SU C. Extra Credit 1 mile run  A. Front Squat
15 mins to build to a 3RM @32X1 tempo NEWBIES: Use KBs B. Metcon (Reps) 5 Min AMRAP Max Squat Cleans (185/125) (Rx+ 225/155) SCALES - Scale wt - DB Hang Squat Cleans - NEWBIES: MB Squat Clean C. Metcon (Reps) 4 Rounds (0:00 - 4:00) 10 Power Cleans (155/105) (Rx+ 185/125) 200m Run *Max Wall Balls (20/14) (Rx+25/20) (4:00 - 6:00) REST SCALES POWER CLEANS - Scale wt - Use DBs 200M RUN - 250m Row - 20 sec down and then run back WALL BALLS - Scale wt - MB Jump Squats  Today we'll do a metcon then choose between mobility or Functional Body Building.
A. Metcon (No Measure) (25 min Cap) 50 - 40 -30 -20 - 10 Double Unders MB Sit Ups (20/14) 25-20-15-10-5 Heavy Eye Level KBS (70/53) (Rx+ 88/70) *20 Banded Face Pulls and 50ft Quadruped Crawl (down and back) after each round. B. Mobility UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side) C. Functional Bodybuilding 5 Rounds A1: 5 Shoulder Press A2: 8 BB Upright Rows B1: 8 Left, RIght, Both DB Shoulder Presses B2: 15 Leaning DB Lateral Raises (each arm) C1: 15 Banded Straight Arm Pull Downs C2: 8 DB Around the Worlds  A. MetCon (Time)
"Grace" 30 Clean and Jerks (135/95) SCALES CLEAN & JERK - Scale wt - 50 DB Hang Clean & Jerks (Directly into) B. Metcon (Time) 3 Rounds 400m Run 20 Alternating DB Snatches (50/35) 10 Burpee Box Jump overs (24/20) SCALES 400M RUN - 1 min down and run back - 500m Row 20 ALT DB SNATCHES - Scale wt BURPEE BOX JUMP OVERS - Burpees over the plates - Burpees over the Bar - Burpees C. Core 4 Rounds A1:12 GHD Back Extensions @ 30X1 *add wt as necessary A2: 0:30 Banded Flutter Kicks 3 Rounds B1: 15 Pallof Presses (each side) B2: 20 T-Rotations 3 Rounds C1: 30 Knees to Elbow on DBs C2: 12 Hanging Knee Raise w/ DB |
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! Archives
May 2022
Categories |
RSS Feed