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workout of the day

HOW TO APPROACH THE WORKOUT
​

Performance
Traditional CrossFit Movements and variety.
Fitness 
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

102916

10/28/2016

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*Remember the Costume Contest between the 9am and 10am classes and the hang out at the Creatwood Tavern directly afterwards.

8am OLY and CF Intro

9am Advanced

Metcon (Rounds and Reps)

AMRAP in 12 Minutes

30 Snatch (from the deck, 1 person working at a time switch anytime)
  Elite: 115/75
  RX:95/65
20 Team Tandem Burpees (everyone together)
  Elite: To Bumper Plate
  RX: Over A Line
30 Walking Barbell Lunges (1 person working at a time switch anytime, bar front or back rack)
  Elite: 115/75
  RX: 95/65
20 Team Tandem Burpees (everyone together)
  Elite: To Bumper Plate
  RX: Over A Line

Metcon (Time)
15 Minute Cutoff
1 person working, can run back to starting line to switch teammates. Must roll barbell to next station and reload or unload barbell.

30 Thrusters
Elite: 115/75
  RX:95/65
30 Cleans (power or squat)
Elite: 165/115
  RX: 135/85
30 Tandem Box Jump Overs (2 teammates same time)
Elite: 30/24
RX: 24/20
30 Pullups
Elite: C2B
  RX: Chin Over
30 Tandem Box Jump Overs (2 teammates same time)
Elite: 30/24
  RX: 24/20
30 Cleans
Elite: 165/115
  RX: 135/85
30 Thrusters
Elite: 115/75
  RX:95/65

9am WOD & EX Endurance

MetCon (Time)
1,000-m row
50 wall-ball shots (20/14)
50 box jumps (24/20)
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps

10am Community WOD

Metcon
"World War Z"

Partner WOD

You and your partner will compete against one another. NO CHEATING!

Round 1
"Get Out Alive!!!"

You must finish before your partner...

8 Burpees
8 Box Jumps
8 Cleans (135/95)
8 Burpees
8 Box Jumps
8 Cleans (135/95)
200m Run

*If you finished first you are a survivor.  If you finish second you become a zombie.

Round 2
​"Cindy Campbell"
Survivor partners w/ a Survivor and a zombie with a zombie.  You must finish before your partner...

4 Rounds of Cindy

5 Pull Ups
10 Push Ups
15 Squats

Then...
200m Run

*If you finished first you are a survivor.  If you finish second you become a zombie.

Round 3
"Hold on and don't let go!!!"
Survivor partners w/ a Survivor and a zombie with a zombie.  You must hold on longer than before your partner...

Max Plank and Max Bar Hang

- 3,2,1, go! You will go straight into holding the plank. The moment you break the plank you must go right into a bar hang.  Whoever comes down from the bar first loses.

*If you finished second you are a survivor.  If you finish first you become a zombie.

Last Round
"Get Out Alive"

200m sprint

*Suvivors get a 10sec head start but must run with a med ball (10/8).  Zombies run as fast as you can (World War Z style). If a survivor finishes after a zombie you are then a zombie.

**** ALL ZOMBIES MUST DANCE FOR 30 secs to Thriller at the end. Jk... (Or am I?)
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    Welcome to CFEX

    CrossFit 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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