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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

160201

1/31/2016

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 MetCon (Time)
15 Rounds

Power Clean + Front Squat + Hang Squat Clean + Jerk @ 80% of Clean 1RM

SCALED

6 KBS (53/35)
4 Goblet Squats
1 KB Push Press

Assessory Work
3 Rounds

10 Wtd Back Extensions (35/25)
25  Reverse Sit Ups from bench
25 Crunches (Feet on floor, arms across chest, elbows to thighs)

Nutrition Challenge WOD (Time)
7 Rounds

Power Clean + Front Squat + Hang Squat Clean + Jerk @ 80% of Clean 1RM
15 Sit Ups
30 Singles 

SCALED

6 KBS (53/35)

4 Goblet Squats
1 KB Push Press
15 Sit Ups

30 Singles 
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160130

1/29/2016

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8am - Advanced WOD

MetCon (No measure)
3 Rounds

(45 sec work / 15 sec transition)

Hang Cleans (185 / 125) (135 / 95)
GHD Sit Ups w/ med ball (14/10)
Back Squat (155/105)
S2OH Progression (115/75)
*work strict as long as you can, then pp, then jerk 
Ring Rows w/ feet on box
*work strict pull up as long as you can, then kip then butterfly
Sled push and rope pull (115/75)
Airdyne
Rest

9am - Barbell Club and Intro


10am - WOD

MetCon (Rounds and Reps)
*Teams of two

Cycle through these movements as a team. The reps increase by one every round and you must complete a 200m run w/ a med ball (20/14) between every round.

Deadlift (155 / 125)
Roll Out
KBS & Goblet Squats(70/53)
Burpees
Toe 2 Bar





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160129

1/28/2016

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MetCon (Rounds & Reps)

Death by Thruster (The first min complete one thruster. The second min complete two thrusters. The third min complete three thrusters. You continue to add reps until can't complete them in the allotted minute .)

115/75

SCALED

​75 / 55 

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160128

1/27/2016

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Strength
​Deadlift
4x5  @75%

MetCon (Time)

4 Rounds

Run 800m
10 Box Jumps (30/24)
20 Walking Lunges

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160127

1/26/2016

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Get it? Because we can jerk in the WOD.
Skill
Double Unders (or work on SKILL weakness for 10 mins)

MetCon (Rounds & Reps)

20 Min AMRAP

8  S2OH  @85% of Strict Press Max
8 C2B ( or work down the progression)
16 Med Ball Sit Ups (20/14)
24 Mountain Climbers 
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160126

1/25/2016

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#TBT

Strength

Back Squat

65% x 12
70% x 10
80% x 5
80% x 5
80% x 5

SCALED


Squat Technique then Tabata Air Sqauts

MetCon (Rounds & Reps)
12 Min AMRAP

3-6-9-12-15...

Power Cleans @ 80%
Burpee Over Bar

SCALED

KBS (53/35)
Burpees

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160125

1/24/2016

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Bench Press
65% x 12
70% x 10
80% x 5
80% x 5
80% x 5

*Super-set each round of bench press w/ max ring rows

MetCon (Time)
7 Rounds
 
7 Ring Dips
14 Cherry Pickers
21 DU
1 Rope Climb

SCALED

7 Push Ups
14 Cherry Pickers
21 DU
1 Rope Climb
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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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