 MetCon (Time)
"Eva" 5 Rounds Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups SCALED Run 400m 15 Kettlebell swings 30 Jumping Pull Ups
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 Zek getting ready to enter the 400 club!!!
Strength Clean (Find 1RM) SCALED Clean technique Barbell Conditioning (No Measure) Do these in whatever order you want. 75 GHD Sit Ups 50 Good mornings 50 Bent Over Row *Bar from knee to sternum 50 Upright Rows (Strict High Pulls) Rx = 95/65 L2 = 65/45 L1 = Choose  Metcon (AMRAP - Reps)
6 Min EMOM *Partner WOD (0:00 - 1:00) P1 - Max Ring Rows (feet under the bar) P2 - Max Skiers (2 x 45/ 1 x 45) (L/R = 1) (1:00 - 2:00) P1 - Max Skiers (2 x 45/ 1 x 45) (L/R = 1) P2 - Max Ring Rows (feet under the bar) (Repeat 3 times) Metcon (Time) 100 S2OH @ 60% of Jerk 1RM * Everytime the bar drops below the rack position complete 3 rollouts. SCALED 8 Min AMRAP Max S2OH (45/35) * Everytime the bar drops below the rack position complete 20sec hollow hold.  Strength
Back Squat 15 mins to find 1RM SCALED Squat Technique Metcon (Time) 200m Run 20 Box Jumps (30/24) 400m Run 40 DU 800m Run 80 Med Ball SU (20/14) 400m Run 40 Hollow Rocks (15/10) 200m Run 20 Burpees SCALED 200m Run 20 Box Jumps / Step Up (24/20) 200m Run 40 Singles 200m Run 80 Med Ball SU (14/10) 200m Run 40 Crunches 200m Run 20 Burpees  8am Advanced WOD
Metcon (No Measure) 10 Min EMOM Odd: 50m High Pull Hold walk - you choose the weight Even: 5-10 Kipping Deficit HSPU - (Scale as needed w/ HSPU skill level) Metcon (Time) "Mexican Jumping Beans" 5 Rounds 10-8-6-4-2 Squat Cleans, 165/115 100-80-60-40-20 Double unders 9am CrossFit Intro / Oly Class / CFEX Endurance 10am Community WOD Metcon (Time) (25 min Cap) 50 Wall Balls (20/14) 40 Med Ball Sit Ups 30 Froggers (Hips must fully extend) 20 Burpees 10 Med Ball L Lunge + R Lunge + Squat 400m Run 10 Med Ball L Lunge + R Lunge + Squat 20 Burpees 30 Froggers (Hips must fully extend) 40 Med Ball Sit Ups 50 Wall Balls (20/14) SCALED 50 Wall Balls (14/10) 40 Med Ball Sit Ups 30 Froggers (Hips must fully extend) 20 Burpees 10 Med Ball L Lunge + R Lunge + Squat 200m Run 10 Med Ball L Lunge + R Lunge + Squat 20 Burpees 30 Froggers (Hips must fully extend) 40 Med Ball Sit Ups 50 Wall Balls (20/14)  Metcon (Weight)
8 Min EMOM Hang Squat Snatch + 2 OHS (You choose the weight) SCALED Work on Hang Snatch technique for 8 Mins Diane (Time) 21-15-9 Deadlifts, (225/155) Handstand Push-ups L1 = KBDL (53/35) & Push Ups L2 = Deadlifts, (155/105) & Piked Handstand Push-ups Rx = Deadlifts, (225/155) & Handstand Push-ups  Strength
Bench Press (8 x 3 @ 80%) Metcon ( Reps) GHD Sit Ups Russian KBS (70/53) Box Jumps (24/20) Bench Press (135/95) Row Calories (Calories) SCALED Weighted SU (20/14) Russian KBS (53/35) Step Ups (24/20) Bench Press (95/65) Row Calories (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. |
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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