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workout of the day

HOW TO APPROACH THE WORKOUT
​

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

082716

8/26/2016

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8am Advanced WOD

Metcon (No Measure)
10 Min EMOM

Odd:  50m High Pull Hold walk - you choose the weight
Even: 5-10 Kipping Deficit HSPU - (Scale as needed w/ HSPU skill level)


Metcon (Time)
"Mexican Jumping Beans"

5 Rounds

10-8-6-4-2 Squat Cleans, 165/115
100-80-60-40-20 Double unders


9am CrossFit Intro / Oly Class / CFEX Endurance 

10am Community WOD


Metcon (Time)
(25 min Cap)

50 Wall Balls (20/14)
40 Med Ball Sit Ups
30 Froggers (Hips must fully extend)
20 Burpees
10 Med Ball L Lunge + R Lunge + Squat
400m Run
10 Med Ball L Lunge + R Lunge + Squat
20 Burpees
30 Froggers (Hips must fully extend)
40 Med Ball Sit Ups
50 Wall Balls (20/14)
 

SCALED


50 Wall Balls (14/10)
40 Med Ball Sit Ups
30 Froggers (Hips must fully extend)
20 Burpees
10 Med Ball L Lunge + R Lunge + Squat
200m Run
10 Med Ball L Lunge + R Lunge + Squat
20 Burpees
30 Froggers (Hips must fully extend)
40 Med Ball Sit Ups
50 Wall Balls (20/14)
 

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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