 Metcon (Time)
*3 Partner WOD 20 Roll Outs / per person 5 Around the World PU's / per person 100 wtd skiers (25/20) / per person Then 3 Rounds P1 - Run 400m P2 - Row 500m P3 - Rest *Do not rotate until both the run and the row is complete. **Every person goes through the cycle three times. SCALED Metcon (Time) *3 Partner WOD 10 Roll Outs / per person 5 Around the World PU's from knee / per person 100 wtd skiers (14/10) / per person Then 3 Rounds P1 - Run 200m P2 - Row 250m P3 - Rest *Do not rotate until both the run and the row is complete. **Every person goes through the cycle three times. Today is a bit out of the norm. :-) Enjoy!
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 Strength
Back Squat 20 mins to find 1RM SCALED Squat Tech Metcon (AMRAP - Reps) 16 Min EMOM 4 Rounds Minute 1: 8 Deadlifts @ 65% of 1RM Minute 2: 7 - Reverse 2 for 1 WB (25/20) Minute 3: 12 MB OH Walking Lunges (25/20) Minute 4: Max DU *Score DU / Singles ** Reverse 2 for 1 WB = Squat w/ WB then WB toss SCALED Minute 1: 15 KB Deadlifts Minute 2: 7 - Reverse 2 for 1 WB (14/10) Minute 3: 20 Walking Lunges Minute 4: Max Singles Metcon (AMRAP - Reps) 2 Min Max Russian Twists w/ Med Ball  Strength
Bench Press 20 mins to Find 1RM (Warm Up: 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100%) MetCon (Rounds and Reps) (0:00-12:00) 100 Med Ball SU w/ ab mat (25/20) (14/10) *Ball must touch chin. Then... AMRAP 8 Hanging High Pulls (155/105, 115/75, 75/55) 8 Push Press 8 Pull Ups / 12 Jumping PU (12:00 - 14:00) REST MetCon (Time) (14:00 - Finish) 5 Rounds 15 American KBS (70/53) 15 Tuck Ups 15 American KBS (35/26) 15 Tuck Ups SCALED = Red  Kat taking a 17.1 induced nap. :-)
8am OLY and CF Intro 9am Advanced *Open Athletes will complete 17.1 *Non-Open Athletes Gymnastics Handstand Push-ups (4 x Max Reps) Metcon (Time) *Partner WOD 2 Rounds 20 C&J (185/125, 135/95, 95/65) 30 Ring Dips / 45 Deficit PU) 20 C&J (225/155, 185/125, 135/95) 30 Ring Dips / 45 Deficit PU) Then... Both Run 800m 10am Community WOD Metcon (Time) 6 - 200m Sprints (One partner) 100 Med Ball SU Tosses (20/14)(14/10) 100 Lateral Box Step Ups (50 each) 100 Wall Ball Tosses (20/14) (14/10) (50 each) 2 - 200m Sprints (One partner) 50 Med Ball SU Tosses (20/14) (14/10) 50 Lateral Box Step Ups (25 each) 50 Wall Ball Tosses (20/14) (14/10) (25 each) 1000m Row (1 partner row / 1 partner plank or hollow hold)  OPEN ATHLETES
MetCon (Time) "17.1" For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box (Please be aware of your scaled options prior to coming in) *There is a 20 min CAP NON OPEN ATHLETES 20 min AMRAP *Partner WOD 10 Hang snatches (95/65) 15 burpee box jumps 20 Hang snatches (95/65) 15 burpee box jumps 30 Hang snatches (95/65) 15 burpee box jumps 40 Hang snatches (95/65) 15 burpee box jumps 50 Hang snatches (95/65) 15 burpee box jumps *Keep going up by 10s with the snatches + 15 BBJ SCALED 20 min AMRAP *Partner WOD 10 SDLHP (35/26) 15 burpees 20 SDLHP (35/26) 15 burpees 30 SDLHP (35/26) 15 burpees 40 SDLHP (35/26) 15 burpees 50 SDLHP (35/26) 15 burpees *Keep going up by 10s with the SDLHP + 15 burpees  Restorative WOD **REMEMBER YOGA at 6:30pm**
Metcon (No Measure) In 10 min Run 800m 400m (at a conversational pace) then...mobility work (stretches or compression) until the 10 min mark In 10 min Run 800m 400m (at a conversational pace) then...mobility work (stretches or compression) until the 10 min mark In 10 min Run 400m 200m (at a conversational pace) then...mobility work (stretches or compression) until the 10 min mark SCALED = Red  Metcon (No Measure)
10 Min AMRAP Odd: 3 Snatches @ 75% Even: 6 Clean & Jerks (same weight) SCALED Odd: 5 Hang Snatches Even: 8 Froggers over the bar * This weight won't feel extremely heavy. As always really feel that triple extention before you pull on the cleans and snatches. Metcon (Time) *Partner WOD (30 min time cap) 3 Rounds (1 partner working at a time) 50 Tuck Ups 40 Thrusters (95/65) 30 Box Jumps (30/24) 20 OHS (95/65) 1 Min Plank (both work at same time) SCALED 50 Sit Ups 40 Thrusters (65/45) 30 Step Ups 20 Goblet Squats (35/26) 1 Min Plank (both work at same time) |
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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