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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

112616

11/25/2016

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8AM OLY


9AM ADVANCED
Metcon 
December Heat Competitors pick 2 wods to work on.

Metcon (Time)
Non-competitors

10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (95/65#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.

9AM ENDURANCE WOD

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

10AM COMMUNITY WOD

Metcon (Time)
"Static and Dynamic"
*Partner WOD

2 Rounds

100 Sit Ups
*1 Person holding  hollow hold the whole time

80 Push Ups
*1 person holding HS the whole time.

60 Pull Ups
*1 Person holding  a plank the whole time

Then.....

Both partners working at the same time.

300 DU / 600 Singles

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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