 8AM Advanced WOD
Metcon (Rounds) Death by GoJacks :-) 135/95 GoJack = Deadlift + Burpee w/ Bar + Clean + Push Press The first min 1, second min 2, third min 3,.... *When you fail a round perform death by burpees till the end. Metcon (Time) 1 Chest to Bar 10 Front Squat @ 60% of Max 2 Chest to Bar 9 Front Squat 3 Chest to Bar 8 Front Squat 4 Chest to Bar 7 Front Squat 5 Chest to Bar 6 Front Squat 6 Chest to Bar 5 Front Squat 7 Chest to Bar 4 Front Squat 8 Chest to Bar 3 Front Squat 9 Chest to Bar 2 Front Squat 10 Chest to Bar 1 Front Squat 9AM OLY and Intro Class 10AM Community WOD Metcon (4 Rounds for reps) "Static Before Dynamic" 5 Min AMRAP 30 sec Plank from Push Up Position 8 Bent Over Rows (135 / 95) (1 MIN REST) 5 Min AMRAP 20 sec Hollow Hold 5 Hang Cleans (135 / 95) (1 MIN REST) 5 Min AMRAP 20 sec Flex Arm Hang 8 S2OH (135 / 95) (1 MIN REST) 5 Min AMRAP 20 sec Handstand Hold 6 Roll Outs
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 Metcon (Time)
*Partner WOD 5 Rounds P1 - Run 800m P2 - Rest P2 - Run 800m P1 - Rest Mobility Work on some mobility!!!!  Strength
Deadlift 2 x 7@65% 1 x 5@75% 1 x 3@85% 1 x 1+@95% Metcon (Time) 21-18-15-12-9-6-3 Russian KBS (70/53) Walking Lunges  SCALED in RED
Metcon (Rounds and Reps) (0:00 - 8:00) 100 Med Ball SU (50 Med Ball SU) Then.... AMRAP 15 Ring Rows 10 Leg and Hip Raises 5 Scorpion Kicks (10 Ring Rows 10 Leg Raises 3 Inch Worms) (8:00 - 11:00) REST Metcon (Time) *Partner WOD 4 Rounds P1 - 8 Bench Press @ 70% P2 - 30 DU P1 - 30 DU P2 - 8 Bench Press @ 70% P1 - 8 Bench Press @ 95/65 P2 - 90 Singles P1 - 90 Singles P2 - 8 Bench Press @ 95/65 Then... Both partners walk 400m with weight over head (55/35) Both partners walk 200m with weight over head (35/15)  Strength
Shoulder Press 1 x 7@65% 2 x 5@75% 2 x 3@85% 1 x 1+@95% Score round of 1+ @ 95% in wodify. Metcon (Time) 4 Rounds 800 m 30 sec L-Hang 30 sec Arch Hold (Superman position)  Welcome to the world Baby Murray!!!
Be sure to score your 85% weight for the back squat. Strength Back Squat 1 x 7@65% 2 x 5@75% 2 x 3@85% 1 x 1+@95% Metcon (Time) 8 Rounds 4 Deadlifts @ 75% of Jerk 1RM 3 Hang Cleans 2 Front Squats 1 Jerk *Every time the bar is dropped or rested on the ground you have to perform 10 DU / 30 Singles. SCALED 8 Rounds 5 KB Deadlifts (53/35) 4 KBS 3 Goblet Squats 2 SDLHP *Every time the bar is dropped or rested on the gound you have to perform 10 DU / 30 Singles.  8am Advanced and 10am WOD
Metcon (Time) *Partner WOD 100 Med Ball Sit Up Tosses (20/14) 80 Med Ball Under hand Tosses 60 Hanging High Pulls (135/95) 40 Ring Dips Then... 8 Rounds Sprint 400m *One partner runs one partner rests. SCALED *Partner WOD 100 Sit Ups 80 Med Ball Under hand Tosses (14/10) 60 Hanging High Pulls (35kb/26kb) 40 Push Ups Then... 8 Rounds Sprint 200m *One partner runs one partner rests. |
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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