 Strength
Bent Over Row Find 5RM, then 2x3 @85% Metcon (Time) 400m Run (200m Run) 50 Thrusters (75/55) (1- 25 Thrusters 75/55, 2-55/35) 800m Run (400m Run) 100 med ball su (25/20) (1- 50 mbsu 25/20, 2- 20/14) 400m Run (200m Run)
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 Back Squat
1RM with a 3 sec pause, then 85% for 2×3 Metcon (AMRAP) 8 Min AMRAP DL + Hang Squat Clean + Full Squat Clean (135/95) / Rx+ (185/125) Scaled DL + Hang Clean + Front Squat Gymnastics Tech Kip Tech Work 1 min Hollow / Arch on floor 1 min Hollow / Arch on bar ( 30 sec H&A pause / 30 sec find a rhythm) 1 min build to biggest swing 1 min hip thrust on floor 1 min work on your kip progression *Focus on quality over quality ** Don't progress to skill in next min until you've mastered the previous one. Metcon (No Measure) Tabata Split Squats 8 Rounds 20 sec of work 10 sec rest *We are working knee "Pre"hab work to strengthen the quads. Feel free to add weight as you see fit.  CFEX Halloween WOD 2015
8am Intro & OLY 9am Advanced Strength Back Squat 3RM, then 90% for 2×3 Then 85% for 2×3 (last set is 3+) MetCon (Time) Elizabeth 21-15-9 Clean, (135/ 95) Ring Dips Metcon (Time) 15-12-9 Burpee Over Bar Clean Pulls (Through tri-ext only) (Same Weight as Elizabeth) Toe to Bar 10am Community WOD Metcon (Time & Cal) 3 Partner WOD 120 Bench Press @ 60% of 1RM (Take average of group) 120 Tandem OH Lunges (40 per) (45/35) (1-30 per, 2-Scale weight, 3-No weight) Then... 9 Rounds 12 Deadlifts (115/75) (1-6 DL, 2-Scale weight, 3-KB DL) 9 Hang Cleans (1-5 HC, 2-Scale weight, 3-KB Swings) 6 Push Jerks (1-3 PJ, 2-Scale weight, 3-DB PP) *One person rowing calories the whole time.  Metcon (Reps)
Tabata Total OHS (95/65) (1- 75/55, 2- 65/45, 3- 55/35) 8 Rounds 20 sec work 10 sec rest Metcon (Time) 100 DU 50 Russian Kettle Bell Swings (70/53) (1- 30 RKBS, 2-scale weight) 25 Tuck Ups (1- 15 Tuck Ups, 2- Sit Ups) 13 (Air Squat + Jump Squat) (13 Air Squats) 1 - 800m Run (400m Run) 13 (Air Squat + Jump Squat) 25 Tuck Ups 50 Russian Kettle Bell Swings (70/53) 100 DU  Skill (No Measure)
Take 18 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. 3 Rounds 2 Mins Kipping Progressions 2 Mins Handstand Progressions 2 Mins Other (DU, Hollows Rocks, Pistols, etc...) Mobility 2 Rounds (1 min each movement) Band Pull aparts on foam roller Isometric External Rotation (ER) Holds with Band Floor Overhead Flexion with PVC pipe on bench Push Up Hold with Alternating Shoulder Taps Banded Face Pulls Linear Crawl Goblet squats Cossack squats Romanian deadlift *If you haven't been here all week there will be a WOD here for you ;-)  Strength
Front Squat 1RM, then 85% for 2×3. Effort should be a 9/10 Metcon (Reps) "Eat your Wheaties.... Wait, don't!" 3 Partner WOD (8 Min AMRep) 8 DL per (315/255) (1- 4 DL, 2- 60%, 3- a weight that you can DL 8 times) 10 GHD wtd SU (14/10) (1- 5 GHD SU (14/10), 2- no weight, 3- 15 med ball SU) 1 Legless Rope Climb (1- Rope Climb, 2- 2 Butt to Standing, 3- 10 Ring Rows) *Each partner starts at a different movement and everyone transitions when everyone has finished their movement. (4 Min Rest) (8 Min AMRep) P1 - Row 250m Max Alternating Burpee Box Jumps (24/20) (Burpee without box jump)  Strength
Bench Press 1RM with a 3 sec pause @ bottom, then 85% Metcon (Time) 5 Rounds 400m Run (200m Run) 15 Pull Ups (1- 10 Pull Ups, 2- 15 sec flex arm hang or 30 Jumping Pull Ups) 15 Push Press (115/80) (1- 10 reps, 2- 95/65, 3- Choose a weight that you can complete 10 unbroken reps) |
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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