 Strength
Deadlift Find 1RM Metcon (Time) Partner WOD 4 - 400m Sprints (200m) 6 - 200m Sprints (To the wall) 80 Toe to Bar (1- 20 per, 2- Knee to Elbow, 3 - Hanging Knee Raises) 200 DU (Working at same time) (1- 60 per, 2- 200 singles Per) Accessory 5 Mins of Core Work Coach's Choice
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 Strength
Bench Press Find 1RM Metcon (Rounds and Reps) 3 Rounds (1 Min Max Reps each movement) Bench Press (135/95) (Rx+ 185/125)(lighter weight) Box Jump, (24/20) (Rx+ 30/24)(Step Ups) Ring Row (Pull to 45 degrees) (Rx+ Supine)(pull to greater than 45 degrees) Med Ball SU w/ med ball (25/20)(Rx+ GHD) (max SU no med ball) Row (Calories) 1 Min REST Metcon (Reps) 3 Min AMRAP Max Tuck Ups (Max Sit Ups)  Strength
Back Squat Find Back Squat 1RM Metcon (Rounds and Reps) 5 Min AMRAP 4 Front Rack Lunges (95/65) (1- Increase by 2's, 2- (65/45), 3- Hold Plate (25/15) or no weight) 4 SDLHP (1- Increase by 2's, 2- (65/45), 3- KBSDLHP) 8 Front Rack Lunges (95/65) 8 SDLHP 12 Front Rack Lunges (95/65) 12 SDLHP Add 4 Repetitions per round. 2 Min Rest 5 Min AMRAP (Pick where you left off ) Power Cleans (1- Increase by 2's, 2- (65/45), 3- Russian KBS) Thrusters (1- Increase by 2's, 2- (65/45), 3- DB Thrusters) Skill Rope Climb Tech (Where ever your skill level we will take time to progress) 
*Remember the Costume Contest between the 9am and 10am classes. 8am OLY and CF Intro 9am Advanced Strength Bench Press Find 3RM 85% of 3RM for 2×3 (last set is 3+) Metcon (Time) *Partner WOD 100 DU 90 Mountain Climbers (L/R = 1) 80 Sit Ups 70 Russian KBS (70/53) 60 Air Squats 50 Hang Cleans (95/65) 40 Wall Balls (25/20) 30 Hang Snatches (95/65) 20 Front Squats (95/65) 10 MU 10am Community WOD "World War Z" 2.0 Partner WOD You and your partner will compete against another group. NO CHEATING! Round 1 "Get Out Alive!!!" You must finish before the other group... 30 Ground to Over Head (115/80) 20 Alternating Box Jumps (24/20) 200m Run *If your group finishes first you are a survivor. If your group finishes second you both become zombies. Round 2 "Killer Karen" Survivor groups partner w/ a survivor groups and a zombie groups w/ a zombies. You must finish before the other group... 100 Wall Balls 200 singles (Partners can move together) 200m Run *If your group finishes first you are a survivor. If your group finishes second you both become zombies. Round 3 "Hold on and don't let go!!!" Survivor partners w/ a Survivor and a zombie with a zombie. You must hold on longer than before your partner... Max Plank and Max Hollow Hold - 3,2,1, go! One partner will go straight into the plank and one to the hollow hold. The moment one of you comes out to either hold you must immediately switch. Once you've switched once your time is eliminated when either partner comes down from the hold. *If your group finishes first you are a survivor. If your group finishes second you both become zombies. Last Round "Get Out Alive" 400m sprint *Suvivors get a 5 sec head start but must run with a med ball (10/8). Zombies run as fast as you can (World War Z style). If a survivor finishes after a zombie you are then a zombie.  Strength
Back Squat Find 3RM Then 90% for 2×3 Metcon (Rounds and Reps) 7 Min AMRAP 5 DL @ 60% of 1RM (1- Find a heavy load that you can do 5 times unbroken) 10 Burpee Over Bar (1- 5 Burpee Over Bar, 2- 10 Burpees, 3- 5 Burpees) Metcon (Reps) 5 Min AMRep *Partner WOD Max alternating sprints to wall and back.  Metcon (Time)
*3 Partner WOD 3 Rounds P1 - 200m Run (100m) P2 - Max GHD SU (Max med Ball SU w/ ab mat) P3 - Max Cal Row **Everyone starts at a different task. The WOD is complete when everyone has gone around 3 times. Mobility Coach choice for hips and shoulders OR Metcon (Time) 50 Box Jumps (30/24) (24/20)  Strength
Bench Press 1RM with a 3 sec pause Then 85% for 2×3 Then 80% for AMRAP Metcon (Time) 10-8-6-4-2 (1/ 5-4-3-2-1, 2/ Piked HSPU or HS Hold 20 sec, 3/ DB Press) HSPU 2-4-6-8-10 (1/ 5-4-3-2-1, 2/ Pull Ups or Flex Armed Hang 20 sec, 3/ Jumping PU x 2) Chest 2 Bar PU *20 DU (40 singles) Then... 3 Rounds 25 Deficit Push Ups (45/25) (1/ 15, 2/ 25 Push Ups, 3/ 25 Push Ups from bench or bar) 25 Knee 2 Elbow (1/ 15 K2E, 2/ 35 Reverse Crunch with hands anchored) |
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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January 2020
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