8am OLY and Intro
9am Advanced & EX Endurance MetCon (Time) "Diane" 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups MetCon (Time) "Fran" 21-15-9 Thrusters, 95# / 65# Pull-ups 10am Community WOD MetCon (3 Rounds for reps) "Fight Gone Bad" 3 Rounds Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Metcon (Time) Mystery Box :-)
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 Strength
Bench Press 10@60% 8@65% 6@70% 4@80% 1+@90%) SCALED 5 x 10 working towards a heavy load. Metcon (Reps) 25 Min AMRAP *Teams of 3 100 Cal Row 50 Power Cleans (135/95) (95/65) KB SDLHP (26/19) 100 Cal Row 50 Power Cleans (155/105) (115/75) KB SDLHP (35/26) 100 Cal Row 50 Power Cleans (185/135) (135/95) KB SDLHP (53/35) 100 Cal Row Max Power Cleans (205/145) (155/105) KB SDLHP (70/53) Rx Intermediate SCALED  Gideon working on his thrusters during Friday Night Lights!
Metcon (Reps) *Partner WOD 2 Rounds 2 Min AMRAP Max Med Ball Cleans (20/14) *Partner Holds Wall sit 2 Min AMRAP Max Shuttle Sprints *Alternate "Down & Back" 2 Min AMRAP Max Wall Balls (20/14) 2 Min AMRAP Max Hollow Rocks Mobility 20 Mins Mobility  Strength
Deadlift Warm Up: 5@40% 5@50% 3@60% 5@75% 3@85% 1+@95% Metcon (Time) 5 Rounds 400m Sprint or 200m 3 Bar or Ring MU / 6 C2B PU + 6 Dips / 6 PU + 6 Dips 8 OHS (115/75) (75/55)  Metcon (Time)
5 Rounds Partner WOD 100 Sit Ups w/ ab mat 30 Supine Ring Rows Ring Rows 45 degrees 100 DU or 200 singles 60 Deficit Push Ups PU from Knee *SU, DU & Push Ups can be done at the same time.  Functional Sword Fighting
Strength Back Squat Warm Up: 5@40%, 5@50%, 3@60% 5@75%, 3@85%, 1+@95% Back Squat 5 x 10 @ 50% Metcon (Rounds and Reps) 8 Min AMRAP 5 DL + 5 Hang Cleans + 5 Front Squats @ 65% of Clean 1RM 8 KBDL + 8 SDLHP + 8 Goblet Squats Metcon (Time) 50 Russian KBS (70/53) 30 Hanging Leg Raises 800m Run 30 Hanging Leg Raises 50 Russian KBS (70/53) 50 Russian KBS (53/35) 30 Hanging Knee Raises 800m Run 30 Hanging Knee Raises 50 Russian KBS (53/35)  8am CF Intro and OLY
9am Advanced Metcon (Time) 25-20-15-10-5 Hang Clean @ 33% of Clean 1RM 50-40-30-20-10 Sit-ups 100-80-60-40-20 Skiers w/ med ball (L/R = 2) Metcon (No Measure) 3 Rounds 20 Split Squats (12 L / 12 R) 15 RDL 20 Parallel MB GHDSU w/ 2 sec pause at ll 12 Lateral Raises (10/5) 10am Community WOD Metcon (Time) 4 Rounds *Partner WOD 200m KB High Pull Hold and walk (53/35) 30 Hang Cleans @ 50% of 1RM 30 KB SDLHP 30 Broad Jumps 6'/4' 400m Run |
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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