 8am Advanced / Comp WOD
A – Up to ALL players AMRAP in 10 MIN 30 OHS 95/55 20 Pullups (chin over no scaling or using bands) *Rounds + reps = score. Each round is 50 reps. Then… 1 min rest before starting sections B & C (B&C are at the same time) B – Up to 5 Players (can use less than 5) Starts at 11 Min 6 Rounds 30 Tandem Lunges holding 45/25lb bumper (2 ppl same time in unison) 20 Tandem KB Swings 70/55lbs (2 ppl same time in unison) C – Up to 6 Players (can use less than 6) Starts at 11 Min 9 Min AMRAP Barbell Complex (1 guy bar/1 girl bar. Must load the bar after Part A during 1 min rest) -Power Clean 185/125 -Hanging Squat Clean 185/125 -Front Squat 185/125 *Player must complete the entire complex before another teammate can begin. One person working at a time. 9am Oly Class 10am WOD MetCon (Time) 800m Run 50 Wallballs 40 DL (135 / 95) 30 Burpees 20 Toe 2 Bar 10 Power Cleans (135 / 95) 20 Toe 2 Bar 30 Burpees 40 DL (135 / 95) 50 Wallballs 800m Run
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MetCon (No Measure)
14 Min EMOM 5 DL (65% of Max) 10 Air Squats MetCon (Rounds and Total reps of Pull Ups) 7 Min AMRAP 20 Hollow Rocks 20 sec Hand Stand Hold Max STRICT Pull Ups  Skill
Squat Strength Back Squat 10 @ 65% 8 @ 70% 5 @ 75% 5 @ 75% 5 @ 75% MetCon (Time) Partner WOD Groups of 3 or (4) 15 Min AMRAP 800m Run Then… 6 Rope Climbs / Butt to Standing 30 – Goblet Step Ups (53 / 35) 45 – GHD Sit Ups 60 – DU / Singles
Skill
10 Mins to find Max Box Jump MetCon (Time) "Fran-lizabeth" 21-15-9 Cleans Ring Dips L2 = 115 / 75 L3 = 135 / 95 (3 Min Rest) 21-15-9 Thrusters Pull Ups L2 = 75 / 55 L3 = 95 / 65
Skill
Press (Strict VS. Push) Strength Strict Press 5 – 5 – 5 Push Press 3 – 3 – 3 Push Jerk 1 – 1 – 1 Every round try to go heavier. MetCon (Time) 3 Rounds 50 Med Ball Sit Ups (Over Head) 40 DU / 120 Singles 30 Wtd Hollow Rocks (25 / 15) 20 S2OH )115 / 75) 10T2B / 20 Toe 2 Med Ball 1 Min Plank  Skill
Clean (1.Triple Extension 2.Pull 3. Catch) MetCon (Weight / Rounds / Time) 0:00 – 5:00 Find Clean Max 5:00 – 7:00 REST 7:01 – 15:00 8 Min AMRAP 6 DL (185 / 125) 4 Power Cleans 2 Front Squats 15:01 – 17:00 REST 17:01 – 30:00 8 – 6 – 4 - 2 Burpees Box Jumps 6’ Bear Crawls (Forward and Backwards) 8am - Advanced WOD
"Hold On" Partner WOD 20 Min AMRAP -Both Partners must travel 50 meters w/ only two feet on the ground (Be as creative as you want) - 20 Atomic sit ups (Partner assisted is okay) - Both Partners 50 meter Farmers Carry (70 / 53) - 30 Wtd Jumping Jacks (One partner working while other in flex arm hang in ring row position) -Relay 200m Sprint - 40 S2OH (Every time the bar drops the team has a two inchworm penalty 95/65) 9am - OLY Class 10am - WOD 20 Min AMRAP P1 - 15 Push Ups P2 - Flex arm in Row Position P1 - Flex arm in Row Position P2 - 15 Push Ups P1 - 25 Traditional Crunches P2 - Bar Hold (135/95) P1 - Bar Hold (135/95) P2 - 25 Traditional Crunches P1 - Bent Over Row (135 / 95) P2 - Hand Stand P1 - Hand Stand P2 - Bent Over Row (135 / 95) P1 - 20 SDHP (70 / 53) P2 - Hollow Hold while Pressing Bar (135 / 95) P1 - Hollow Hold while Pressing Bar (135 / 95) P2 -20 SDHP (70 / 53) |
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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