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workout of the day

HOW TO APPROACH THE WORKOUT
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Performance
Traditional CrossFit Movements and variety.
Fitness 
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

062417

6/23/2017

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8am Intro and Oly

9am Advanced

Strength

Back Squat

Find 8RM
Then 90% for 2×8

Metcon (Weight)
8 Min EMOM

2 Squat Snatches (Building up to a heavy load)

Metcon (Rounds and Reps)
12 Min AMRAP

30 DU / 70 Singles
20 SU w/ ab mat (25/20)
10 C2B Pull Ups

10am Community WOD

Metcon (Rounds and Reps)
12 Min AMRAP
* 3 Partner WOD

20 Pull Ups / 30 Jumping PU
20 Hang Cleans (115/75) 
20 Front Squats (115/75)

**One partner running 200m at all times
​
Metcon (AMRAP - Rounds)
12 Min  AMRAP
* 3 Partner WOD

P1 - Row 500m
P2 - Jumping Singles
P3 - AMRAP 15 Russian KBS (53/35) - 15 Push Press (95/65)

While P1 rows 500m singles P2 jumps rope and P3 AMRAPs the KBS and push press.  When P1 finishes you rotate but before you do the team must each complete a burpee for each meter rowed over the 500m mark.

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    Welcome to CFEX

    CrossFit 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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  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
    • Running Plan
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions