 8am Intro
9am Advanced and 10am Community WOD A. Metcon (Time) 1 Mile Run 10 Rounds of "Bergeron Beep Test" 1 Round of "Bergeron Beep Test": 7 Thrusters (75/55) 7 Pull-ups 7 Burpees
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 A. Metcon (Weight)
3 min EMOM 5 Touch and Go Power Snatches (Rest 1 Minute) 3 min EMOM 3 Touch and Go Power Snatches (Rest 1 Minute) 3 min EMOM 1 Power Snatch At Home 10 min EMOM 12 DB Snatches 5 Burpees B. Metcon (Time) "Hot Flash" 5 Rounds 12 Deficit Kipping Handstand Push-ups (4.5"/3") 9 Power Snatches (115/85) 6 Ring Muscle-ups SUBS DEFICIT KIPPING HANDSTAND PUSH-UPS Reduce Deficit No Deficit Box Handstand Push-ups Hand Release Push-ups (21 Reps) RING MUSCLE-UPS Reduce Reps Jumping Ring Muscle-ups Banded Ring Muscle-ups Strict Banded Ring Muscle-up Drill 6 Strict Chest to Bar Pull-ups + 6 Ring Dips Chest to Bar Pull-ups (15 Reps) At Home 5 Rounds 21 Hand Release Push-ups 18 DB Snatches 15 Tuck Ups C. Core 400m Run 20 Strict Toes to Bar 400m Run 35 GHD Sit-ups 400m Run 50 AbMat Sit-ups  Getting sweaty and working the metabolic conditioning in this optional active recovery piece. With it being active recovery, let's keep the intensity low and the quality high. We're going to have the Tolleson Park workout at noon and 6pm. IF THERE IS RAIN WE WILL HAVE OUR NORMAL SCHEDULE AT THE GYM. CHECK OUR INSTAGRAM AND FACEBOOK PAGE FOR UPDATES!
Thursday's schedule is as follows: 5:30am - At Box 6:30am - At Box 7:30am - At Box 9:30am - At Box Noon - At Tolleson Park 4:30pm - Open Gym at Box 5:30pm - Open Gym at Box 6:00pm - At Tolleson Park A. Metcon (No Measure) Bullet Proof Knees 3 Rounds 10 Bulgarian Split Squat (From Bench) (each side) 10 BB Glute Bridge (From Bench) 20 Side Leg Raises (Left) 20 Side Leg Raises (Right) B. Metcon (No Measure) Bullet Proof Shoulders 3 Rounds 12 Lateral Raises 6 Y-T-A's w/ Chest on Ab Mat 20 sec Supine Grip Dead Hang 12 Banded Pull A Parts (Elbows at side, palms up, elbows 90 degrees) C. Mobility Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute  A. Metcon (Reps)
"Rest Stop" 5 min AMRAP: 600m Run 1 Round of "Cindy" Max Squat Cleans (135/95) (Rest 3 Minutes) 5 min AMRAP: 400m Run 2 Rounds of "Cindy" Max Squat Cleans (155/105) (Rest 3 Minutes) 5 min AMRAP: 200m Run 3 Rounds of "Cindy" Max Squat Cleans (185/135) At Home "Rest Stop" 5 min AMRAP: 600m Run 1 Round of 5 Push Ups, 10 Squats, 15 SU Max DB Squat Cleans Rest 3 Minutes 5 min AMRAP: 400m Run 2 Rounds of 5 Push Ups, 10 Squats, 15 SU Max DB Squat Cleans Rest 3 Minutes 5 min AMRAP: 200m Run 3 Rounds of 5 Push Ups, 10 Squats, 15 SU Max DB Squat Cleans B. Metcon (Time) 3 Rounds Teams of 4 One person will.... Farmers Carry to wall and back, (70KB /53KB) 200m MB Run (25/20) 30 Double Unders When the person in front of you completes the farmers carry the next person will go.  A. Metcon (Weight)
Press Complex Build to a Heavy Complex: 2 Push Presses 3 Push Jerks At Home Death By DB Push Press + DB Push Jerk Starting at 1, every min on the min perform one more set of the complex than the round before. Continue until you can no longer complete the reps in one min. B. Metcon (Time) "Overreaction" 15-12-9: Push Press (135/95) Dumbbell Box Step-Overs (50/35) (24"/20") Directly Into… 15-12-9: Push Jerks (135/95) Box Jump Overs (24"/20") At Home 15-12-9: DB Push Press (135/95) DB Step Ups or Lunges Directly Into… 15-12-9: DB Push Jerks Broad Jumps C. Extra Credit 4 Rounds: :30 Seconds Max Banded Good Mornings :15 Seconds Rest :30 Seconds Max Banded Pull-Aparts :15 Seconds Rest :30 Seconds Max Hollow Rocks :15 Seconds Rest  A. Back Squat
5 x 5 last set max reps (+10-15 from last week ) At Home 4 Rounds 1 min - 40 sec Right Bulgarian Split Squats 1 min -20 DB RDLs 1 min - 40 sec Left Bulgarian Split Squats 1 min - 20 sec penguins / 20 sec Sit Ups / 20 sec Hollow Rocks B. Front Squat 3 Sets of 2 @ 70% of 1RM 2 Sets of 2 @ 75% of 1RM Fitness 10 min EMOM 8 RKBS 6 SDLHP 4 G Squats At Home 10 min EMOM Start at 8 and add one Goblet Squat per round C. Metcon (No Measure) "Head, Shoulders, Knees and Toes" 3 Rounds 20 Calf Raises (extend through the toes) 20 Side lying leg raises (each side) 16 Alt Tuck Ups (left hand to right foot and vise versa) 16 BB Shrugs @ 21X1 12 BB Up Right Rows *Use a light BB (Base wt of of up right rows) D. Extra Credit Body wt walking lunges 20 (25' lengths)  8am Intro
9am Advanced A. Bench Press 5 x 5 with last set max reps (Go heavier than last week) B. Metcon (Time) "Ladybug" 3 Rounds For Time: 1 Round of "Kelly" 1 Round of "Helen" 3 Rounds 400m Run 30 Wallballs (20/14) 30 Box Jumps (24/20) 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups 10am Community WOD A. Metcon (Time) "Ladybug" 3 Rounds For Time: 1 Round of "Kelly" 1 Round of "Helen" 3 Rounds 400m Run 30 Wallballs (20/14) 30 Box Jumps (24/20) 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups B. Metcon (Rounds and Reps) 8 Min AMRAP 5 Knees to Elbow 10 Double Arm Turkish Sit Ups 15 Hollow Rocks *E2MOM 30 DU/ 60 singles |
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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