 A. Bench Press
5RM, then 85% for 3 x 5 B. Metcon (Rounds and Reps) *Partner WOD "Tri Sprint Intervals" 20 min AMRAP (Relay Style) 20/14 Calorie Row or Assault Bike (1-14/10 Cal, 2- Max Cal for 1:15) 15 Push Ups (1-10 Push Ups, 2- Abbreviated PU) 10 - 10 Meter Shuttles C. Metcon (No Measure) 4 Rounds (In 2:30) 40 Double Unders (1-70 singles, 2- DU tech for :45) 15 GHD Sit-ups or Wtd DB SU w/ feet anchored Max Distance Handstand Walk in Time Remaining (1-Max Shoulder Taps, 2- Wall Walks )
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 A. Back Squat
Build to a 5RM Warmup Sets 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% B. Metcon (Rounds and Reps) "Pins and Needles" 12 Min AMRAP 5 Strict Pull-ups (1- Max Reps, 2- Assisted, 3- Ring Rows) 10 Overhead Squats (95/65) (1- 6 OHS, 2- Scale wt, 3- Front Squat or Goblet Squat) 15 Deadlifts (95/65) (1- 10 DL, 2- Scale wt, 3- KB DL) FITNESS 5 Strict Pull Ups 10 Single leg seated MB Squats (20/14) 15 KB Deadlifts (70/53) Rx+ 7 Rounds: 7 Strict Chest to Bar Pull-ups 7 Overhead Squats (135/95) 7 Power Cleans (135/95) C. Accessory 5 Rounds Min 1 - 10 RDLs @ 30X1 Min 2 - Lateral Box Step Ups w/ DB on outside leg (8L + 8R) (Choose wt)  8am Gymnastics and Intro
9am Advanced A. Metcon (Reps) Power Clean Cycling 0:00 - 0:20: 70% 0:20 - 1:00: Rest 1:00 - 1:30: 75% 1:30 - 2:00: Rest 2:00 - 2:40: 80% 2:40 - 4:00: Rest 4:00 - 4:20: 70% 4:20 - 5:00: Rest 5:00 - 5:30: 75% 5:30 - 6:00: Rest 6:00 - 6:40: 80% 6:40 - 8:00: Rest 8:00 - 8:20: 70% 8:20 - 9:00: Rest 9:00 - 9:30: 75% 9:30 - 10:00: Rest 10:00 - 10:40: 80% B. Metcon (Time) "Lethal Weapon" For Time: 2 Rounds of "Holleyman", 200 Meter Run 4 Rounds of "Holleyman", 200 Meter Run 6 Rounds of "Holleyman", 200 Meter Run 8 Rounds of "Holleyman", 200 Meter Run 10 Rounds of "Holleyman", 200 Meter Run 1 Round of "Holleyman" 5 Wallballs (30/20) 3 Handstand Pushups 1 Power Clean (225/155) 10am Community WOD A. Metcon (Reps) Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The "indoor" partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements. Movements: Thrusters (45/35) Kettlebell Swings (70/53) DB Snatches (50/35) DB Step Ups (24″/20″) Scoring: A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. (E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.) Prize: Pride  A. Front Squat
9 min EMOM On the 0: 1 Front Squat @ 81% On the 1: 1 Front Squat @ 84% On the 2: 1 Front Squat @ 87% On the 3: 1 Front Squat @ 84% On the 4: 1 Front Squat @ 87% On the 5: 1 Front Squat @ 90% On the 6: 1 Front Squat @ 87% On the 7: 1 Front Squat @ 90% On the 8: 1 Front Squat @ 93% SCALED: Build to a moderate single FITNESS: 4 Rounds 1 min - 8 Goblet Squats + max Cal Bike 1 min - :30 max Ab Mat SU B. Metcon (Time) "Blue Steel" 3 Rounds: 7 Power Snatches (75/55) (1- 5 PS, 2- Scale wt, 3- DB Snatches) 7 Toes to Bar (1- 5 T2B, 2- 7 Knees 2 Elbow / Chest / Hip, 3- 14 MB SU) 7 Box Jumps (24/20) (1- 5 BJ, 2- Step Ups) 800m Run 3 Rounds: 7 Power Snatches (75/55) (1- 5 PS, 2- Scale wt, 3- DB Snatches) 7 Toes to Bar (1- 5 T2B, 2- 7 Knees 2 Elbow / Chest / Hip, 3- 14 MB SU) 7 Box Jumps (24/20) (1- 5 BJ, 2- Step Ups) 800m Run 3 Rounds: 7 Power Snatches (75/55) (1- 5 PS, 2- Scale wt, 3- DB Snatches) 7 Toes to Bar (1- 5 T2B, 2- 7 Knees 2 Elbow / Chest / Hip, 3- 14 MB SU) 7 Box Jumps (24/20) (1- 5 BJ, 2- Step Ups) Rx+ = Squat Snatch (95/65) Fitness = 7 Double DB SNatches (35/25) 7 Toes to Rig 7 Box Jumps  A. Metcon (Time)
(25 min Cap) 1 Mile Run / 150 Cal bike or row Then... 3 Rounds 10 DB Lateral Raises 10 Hollow Body Banded Pull Downs 6 Y's - 6 T's - 6 A's 10 Tuck Up + V-Up 3 Rounds 10 MU Ring Rows 10 Front Leg Elevated Reverse Lunges 1 min in Front plank B. Mobility --- Upper Body --- Supinated Grip Dead Hang - 2 x :30 Puppy Pose - 1:00 Side Lying Windmill - 1:00/each T Spine Bridge stretch - 1:00 Thoracic Opener (Barbell) - 1:00 --- Lower Body --- Pigeon Pose - 2:00/each Banded Hamstring Stretch - 1:00/each Couch Stretch - 1:00 Straddle - 1:00 Kneeling Split - 1:00  A. Skill
Jerk Drive 4 Sets of the Complex: 1 Pausing Drive + 2 Regular Drives Set 1: 80% of 1RM Jerk Set 2: 84% of 1RM Jerk Set 3: 88% of 1RM Jerk Set 4: 90% of 1RM Jerk SCALED: 4 Sets of the Complex building to a moderate load. FITNESS: Every minute, on the minute, for 16 minutes (4 sets) of: Station 1 – 10 Supinated-Grip Inverted Row @ 2111 Station 2 – 30 seconds L Sit Station 3 – 10 Dumbbell Z-Press @ 2111 Station 4 – 5 Tall Box Jumps (height of box doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly) B. Push Press (Push Press Complex) 4 Sets of the Complex: 1 Pausing Push Press + 1 Push Press 1 Pausing Push Press + 1 Push Press Set 1: 60% of 1RM Jerk Set 2: 65% of 1RM Jerk Sets 3-4: 70% of 1RM Jerk STIMULUS Working through 4 sets of 4 unbroken barbell reps in this overhead complex. The barbell comes from the rack and percentages are based off your 1RM Jerk. Pause 2 seconds in the dip of the Pausing Push Press. There is no pause in the regular Push Press. Rest as needed between sets. C. Metcon (Time) "Four Loko" *Partner WOD 15 Min AMRAP P1: 20/15 Calorie Row or Bike (1- 15/12, 2- Max Cal while partner is Front Squating) P2: 7 Front Squats (185/135), 40 DU (1- 4 Front Squats, 2- Scale wt), (1- 25 DU, 2- 70 Singles) *When BOTH partners are finish with their load then switch. Every rotation is a round. FITNESS 15 min AMRAP P1: 20/15 Calorie Row P2: 7 KB DL + 7 G Squats (70/53), 12 Box Shuffles *Your score is your slowest round.  A. Bench Press
5 x 10 @ 65% FITNESS 12 min AMRAP Dumbbell Bench Press x 6 reps @ 21X1 Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 60 seconds Hollow Rock / Hollow Hold B. Metcon (Time) "Part Time" 3 Rounds 12 Burpees Over Dumbbell (1- 8 Burpees Over Dumbbell, 2- 8 Burpees) 18 Chest to Bar Pull-ups (1- 12 C2B, 2 - Chin Over Bar PU, 3 - Banded C2B, 4 - Ring Rows) Directly Into… 3 Rounds: 16 Alternating Dumbbell Snatches (50/35) (1- 12 DB Snatches, 2- scale wt) 100 Mountain Climbers (L/R = 2) (1- 70 MC, 2- Max MC for 1:20) C. Gymnastics 10 min EMOM 1 min - Max Ring Dip Progression 1 min - Max Chest to Bar Progression |
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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