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

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

120316

12/2/2016

0 Comments

 
Picture
Good luck to the three teams that we have representing CFEX at December Heat!!! Be safe and kill it!!!

8AM OLY and CF Intro

9AM Advance and CF Endurance


Metcon (Time)

5 Rounds

2 Muscle Ups or 2 Hips to Bar
4 Power Snatch @ 75% of 1RM
8 Box Jump Overs


Metcon (Time)
25 - 20 - 15 - 10 - 5

Wtd GHD SU (20/14)
DU / Singles x 2


10 AM Community WOD

Metcon (Rounds and Reps)
20 Min AMRAP

2,4,6,8,10,12...

- Clean (135/95) SCALED - DL
- Med ball SU x 5 (25/20) SCALED - (14/10)
- Pull Ups SCALED - Jumping Pull Ups x 2
- S2OH (w/ Clean/DL bar) SCALED (Lighter Bar)

* We will split the class into teams and each person must go through this sequence in relay fashion.  One member will complete 2 cleans or dealifts, 10 med ball sit ups, 2 pull ups, 2 s2oh, and then tag the next partner. Partner 2 will perform 4 cleans or deadlifts, 20 med ball sit ups, 4 pull ups, and 4 s2oh.  Your team will continue to go until the end of the 20 mins.  A partner can be tagged in at any time.
0 Comments



Leave a Reply.

    Picture

    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!

    Picture

    Archives

    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015

    Categories

    All

    RSS Feed

CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit EX Website and Content Copyright © 2019
  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
    • Running Plan
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions