 8am OLY and CF Intro
9am Advanced and Endurance WOD Metcon (Reps) *Groups of 3 4 Rounds 5 Min AMRAP 45 Pull Ups 90 DU *Max Reps of Complex 3 Snatch DL + 2 Hang Snatches + 1 OHS (1 Min Rest) 10am Community WOD Metcon (Rounds and Reps) 20:17 AMRAP 10 DL (135/95) 9 Box Jumps (24/20) 8 Burpees 7 Hang Cleans 6 Squat Jumps 5 Front Squats 4 Pull Ups 3 S2OH 2 - 100m Sprints 1 - 20sec HS Hold SCALED 10 DL (95/65) 9 Set Ups (24/20) 8 Burpees 7 Hang Cleans 6 Squat Jumps 5 Front Squats 4 Supine Ring Rows 3 S2OH 2 - 100m Sprints 1 - 20sec HS Hold
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 #Flashback Friday
Strength Clean and Jerk 10 Min EMOM 2 each min building to a heavy load SCALED Work Split Jerk Tech (3 each min from the rack) Metcon (Time) *3 Partner WOD 3 Rounds (Everyone Rows 3 Time) P1 - Row 1000m P2 & P3 AMRAP (Both partners working at the same time and split reps) 40 Wall Balls (20/14) 40 Tuck Ups 10 Power Cleans @ 75% SCALED *3 Partner WOD 3 Rounds (Everyone Rows 3 Time) P1 - Row 1000m P2 & P3 AMRAP (Both partners working at the same time and split reps) 40 Wall Ball Squats (14/10) 40 Sit Ups Ups 30 KBS (35/26)  Skill
Rope Climb (10 Mins for Tech OR 10 Min Death by Rope Climb) *Death by Rope Climb is a 10 min EMOM increasing a rep each min. Min 1 = 1 Rope Climb, Min 2 = 2 Rope Climbs, etc... Metcon (Time) 21-15-9 DL @ 65% Box Jumps w/ med ball (24/20) (20lb/14lb) Straight Leg Raises from bar SCALED KB DL (53/35) Box Jumps (24/20) Knee Raises  Metcon (Reps)
8 Min AMRAP *Partner WOD Max Reps Bench Press @ 60% Metcon (Time) *Partner WOD 200m Partner Farmers Carry (70kb /53kb) Then.. 5 Rounds 10 Back Squats @ 60% 20 HSPU (Go strict as long as possible if possible) 30 GHD SU 40 DU Then... 200m Partner Farmers Carry (70kb /53kb) SCALED 200m Partner Farmers Carry (53kb /35kb) Then.. 5 Rounds 10 Goblet Squats (53/35) 20 S2OH @ 70% of Strict Press 1RM (Go strict as long as possible if possible) 40 Med Ball SU w/ ab mat (25/20) 90 Singles Then... 200m Partner Farmers Carry (53kb/35kb)  Metcon (Time)
Run 1 mile 20 Pull Ups 20 OH Lunges (95/65) Run 800m 15 Pull Ups 15 OH Lunges (95/65) Run 400m 10 Pull Ups 10 OH Lunges (95/65) SCALED Run 800m 20 kip swings or 40 jumping PU 20 OH Lunges (45/35) or 20 plate Lunges (35/25) Run 400m 15 kip swings or 30 jumping PU 15 OH Lunges (45/35) or 15 plate Lunges (35/25) Run 200m 10 kip swings or 20 jumping PU 10 OH Lunges (45/35) or 10 plate Lunges (35/25) *Rx+ = C2B PU & 115/75 OH Lunges Accessory (If you have time) 3 Rounds ” Durante Core ” 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Hold – Rest 1 min –  Strength
Metcon (No Measure) 10 Min EMOM 2 Hang Squat Cleans (building to a heavier load each round) * Once you begin to reach fatigue go for 1's. SCALED 7 Goblet Squats Each min (35/26) Metcon (Time) (20 min Time Cap) 60 Sumo Deadlift High Pulls (95/65) 50 Situps w/ab mat & med ball (25/20) 40 Thrusters (95/65) 30 Burpees over the Bar 20 Shoulder to Overhead (95/65) SCALED 60 Sumo Deadlift High Pulls (65/45) 50 Situps w/ab mat & med ball (14/10) 40 Thrusters (65/45) 30 Burpees over the Bar 20 Shoulder to Overhead (65/45) 1st Timers 60 Hanging KB SDL High Pulls (35/26) 50 Situps w/ab mat 40 Thrusters (45/35) 30 Burpees 20 Shoulder to Overhead (45/35) |
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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