 A. Metcon (Reps)
8 Rounds 2 min - 200m Run 1 min - Max Power Cleans (You choose wt) Home WOD and Scaled Option 8 Rounds 2 min - 200m Run 1 min - Max Power Cleans B. Metcon (Reps) 10 Rounds *Max S2OH w/ bar from first metcon 0:20 work 0:10 rest Home WOD and Scaled Option 10 Rounds *Max Single arm Devil press 0:20 work 0:10 rest
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 A. Metcon (Time)
"Frantic 5" 21- 9 -18- 12-15 Burpees Alt DB Snatches *400m Run between each round B. Core 50-40-30-20-10: Hollow Rocks After Each Set: 20 Dumbbell Rows From Push-up Position (10/Side)  A. Push-ups
4 min Find Max Unbroken Push Ups + Max Push Ups B. Metcon (Reps) 5 Rounds (3:00) 20 Lateral Squat Jumps 20 DB Shoulder to Overhead *Max MB Broad Jumps (1:00) Rest C. Accessory 6 Rounds 1st Minute: 6 Tempo Split Squats (Left) 2nd Minute: 6 Tempo Split Squats (Right) Tempo: 4 Seconds Down, Fast Up (NO EQUIPMENT OPTION) A. Push-ups 4 min Find Max Unbroken Push Ups + Max Push Ups B. Metcon (Reps) 5 Rounds (3:00) 20 Lateral Squat Jumps 12 Push Ups w/ chair taps *Max MB Broad Jumps (1:00) Rest C. Accessory 6 Rounds 1st Minute: 6 Tempo Split Squats (Left) 2nd Minute: 6 Tempo Split Squats (Right) Tempo: 4 Seconds Down, Fast Up  A. Metcon (Rounds and Reps)
10 min AMRAP 200m Run / 100 toe taps / Sprints 30 secs down 20 Russian KBS 40 DU / 80 singles / 80 line hops (Directly into) 10 min AMRAP 200m Run / 100 toe taps / Sprints 30 secs down 20 Leg and hip raises 40 DU / 80 singles / 80 line hops B. Core 2 Rounds 50 Med Ball SU 30 Hollow Rocks 10 Reverse Sit Ups (NO EQUIPMENT OPTION) A. Metcon (Rounds and Reps) 10 min AMRAP 200m Run / 100 toe taps / Sprints 30 secs down 20 Froggers 40 DU / 80 singles / 80 line hops (Directly into) 10 min AMRAP 200m Run / 100 toe taps / Sprints 30 secs down 20 Leg and hip raises 40 DU / 80 singles / 80 line hops B. Core 2 Rounds 50 Med Ball SU 30 Hollow Rocks 10 Reverse Sit Ups  **WE WILL NEED TWO FOOD CANS (OF THE SAME SIZE) FOR THE AUXILIARY WORK
A. Metcon (No Measure) (0:00 - 15:00) 50 Tabata Push Ups 50 Hollow Rocks Then AMRAP... 5, 10, 15, 20, 25, 30... Burpees Air Squats DB Snatches (15:00 - 17:00) REST (17 - Finish) 5 Rounds 40 Wtd Flutter Kicks 30 Single Arm Bent Over Rows 20 MB Reverse Lunges B. Auxiliary Work 8 Rounds 0:20 Full Can Rotator Cuff Exercise 0:10 Rest 0:20 Seated External Rotation and Press 0:10 Rest NO EQUIPMENT VERSION A. Metcon (No Measure) (0:00 - 15:00) 50 Tabata Push Ups 50 Hollow Rocks Then AMRAP... 5, 10, 15, 20, 25, 30... Burpees Air Squats Squat Jacks (15:00 - 17:00) REST (17 - Finish) 5 Rounds 40 Wtd Flutter Kicks 30 Supermen with Hands by or behind your head 20 Jumping Lunges B. Auxiliary Work 8 Rounds 0:20 Full Can Rotator Cuff Exercise 0:10 Rest 0:20 Seated External Rotation and Press 0:10 Rest  A. Metcon (Reps)
Tabata burpees Tabata Med Ball SU Tabata kettlebell/dumbbell swings Tabata burpees The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds. B. Metcon (Time) *Partner WOD (Relay style) 10 - 400m Run / 500m Row / 200 toe taps  A. Metcon (Reps)
5 Rounds (4:00) 12 Burpee Tuck Jumps 200m Sprint (30 sec down) *Max Single Arm DB Thrusters (1:00) Rest "No Equipment Option" 5 Rounds (4:00) 12 Burpee Tuck Jumps 200m Sprint (30 sec down) *AMRAP 3, 4, 5, 6..... (Push Ups, Sit Ups, Air Squats) (1:00) Rest B. Core 5 Rounds for Time 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold |
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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