 A. Back Squat
12 Reps @ 94% of 10RM Back Squat 6 Reps @ 102% of 10RM Back Squat 3 Reps @ 109% of 10RM Back Squat SCALED Build to a 10RM, then 2 x 10 @ 85% of 10RM At Home 5 Rounds 1 min - 15 Goblet Squats 1 min - Max DB/BB DL 1 min - 15 Tuck Ups B. Metcon (Rounds) 5 min AMRAP: Buy-In: 50/35 Calorie Row or 800m Run Into Max Rounds: 30 Double Unders 15 Front Squats (95/65) Rx+ (135/95) (Rest 5 Minutes) 5 min AMRAP: Buy-In: 40/30 Calorie Row or 600m Run Into Max Rounds: 30 Double Unders 10 Front Squats (135/95) Rx+ (185/135) (Rest 5 Minutes) 5 min AMRAP: Buy-In: 30/25 Calorie Row or 400m Run Into Max Rounds: 30 Double Unders 5 Front Squats (165/115) Rx+ (135/95) Rx+ (225/155) At Home & Fitness 5 min AMRAP: Buy-In: 800m Run Into Max Rounds: 30 DU or Line Hops 15 Front Squats or Goblet Squats (Rest 5 Minutes) 5 min AMRAP: Buy-In: 600m Run Into Max Rounds: 30 DU or Line Hops 12 Front Squats or Goblet Squats (Rest 5 Minutes) 5 min AMRAP: Buy-In: 400m Run Into Max Rounds: 30 DU or Line Hops 9 Front Squats or Goblet Squats
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 Getting sweaty and working the metabolic conditioning in this optional active recovery piece. With it being active recovery, let's keep the intensity low and the quality high. We're going to have the Tolleson Park workout at noon and 6pm. IF THERE IS RAIN WE WILL HAVE OUR NORMAL SCHEDULE AT THE GYM. CHECK OUR INSTAGRAM AND FACEBOOK PAGE FOR UPDATES!
Thursday's schedule is as follows: 5:30am - At Box 6:30am - At Box 7:30am - At Box 9:30am - At Box Noon - At Tolleson Park 4:30pm - Open Gym at Box 5:30pm - Open Gym at Box 6:00pm - At Tolleson Park A. Metcon (No Measure) 5 Rounds for Quality 400m run 50 ft. Dumbbell Bear Crawl 30 AbMat Sit Ups B. 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  A. Metcon (Rounds and Reps)
Rx+ 4 min AMRAP 9 Power Snatches (135/95) (Rx+ 155/105) 12 Power Cleans (135/95) 15 Push Jerks (135/95) AMRAP Overhead Squats (135/95) At Home & Fitness 4 min AMRAP 12 DB/BB Strict Press 8 DB/BB High Pulls 8 DB Lateral Raises B. Metcon (Rounds and Reps) 25 min AMRAP *Partner WOD P1 4 Hang Power Snatches (135/95) 8 Overhead Squats 12 Box Jump Overs Sprint to wall and back P2 Max Cal Bike P3 Rest At Home & Fitness 25 min AMRAP 10 DB Power Snatches 20 Goblet Squats 30 Sit Ups 40 Single Arm DB Hang Clean and Jerks  A. Skill
5 Rounds 1 min - Max Double Unders 1 min - Max Hand Stand Walk Progression (Walk / HS Hold / Weight Shift / Weight Shift from Box or plank) At Home & Fitness 5 Rounds 1 min - Max Double Unders or Singles 1 min - 1) Max Bear Crawls / 2) Max Push Ups / 3) Max Mountain Climbers / 4) Max Push Ups / 5) Max planks) B. Metcon (Time) 2 Rounds (15:00) 800m Run 70 Prisoner Walking Lunges 50 Russian KBS 200m MB Run (20/14) At Home & Fitness 2 Rounds (15:00) 800m Run 70 Prisoner Walking Lunges 50 Russian DB Swings 200m MB Run (20/14)  Front Squat
Set 1: 2 Reps @ 88% of 1RM Front Squat Set 2: 4 Reps @ 83% of 1RM Front Squat Set 3: 6 Reps @ 79% of 1RM Front Squat Set 4: 8 Reps @ 76% of 1RM Front Squat Set 5: 10 Reps @ 70-75% of 1RM Front Squat At Home 5 Rounds 1 min - 12 Goblet Squats 1 min - 20 med ball su 1 min - 14 Bulgarian split squats 1 min - 20 med ball su Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 7 Bar Muscle-ups 7 Lateral Burpees Over Bar 7 Clusters (135/95) 7 Lateral Burpees Over Bar SUBS BAR MUSCLE-UPS Reduce Reps Banded Bar Muscle-ups Jumping Bar Muscle-ups (Off Box) Chest to Bar Pull-ups Big kip swings At Home 12 min AMRAP 14 Hollow Rocks 7 Lateral Burpees Over DB 14 Alt DB Single Arm Hang Squat Clean and Presses 7 Lateral Burpees Over DB  8am Intro
9am Advanced and 10am Community WOD A. Metcon (Rounds and Reps) *Partner WOD 20 min AMRAP *Alt between rounds 8 Bench Press @65% 8 Toes to Bar 24 Double Unders B. Metcon (Rounds and Reps) 20 min AMRAP *Partner WOD (Leap frog movements) 8 Burpee Box Jump Overs (24/20) 12 Deadlifts (225/155) 16 DB Step Ups 20 Alt Tuck Ups with wt 200m Run  A. Back Squat (12-6-3)
12 Reps @ 91% of 10RM Back Squat 6 Reps @ 99% of 10RM Back Squat 3 Reps @ 106% of 10RM Back Squat SCALED Build to a 10RM, then 2 x 10 @ 85% of 10RM At Home 5 Rounds 1 min - 15 Goblet Sqauts 1 min - Max Reverse Lunges until 0:15 mark 1 min - 15 Tuck Ups B. Metcon (Time) 6 Rounds 200m Run 21 MB Sit Ups (20/14) 15 Kettlebell Swings (53/35) 9 Chest to Bar Pull-ups At Home 6 Rounds 200m Run 21 MB Sit Ups (20/14) 15 Kettlebell Swings or Alt DB Clean & Jerk 15 Push Ups |
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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