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

020117

1/31/2017

0 Comments

 
Picture
Strength
Front Squat
2@60%
2@70%
2@75%
2@80%
2@85%
1@90%
1@95%

SCALED

Front Squat
5x2


Metcon (Reps)
4 Rounds

(0:00 - 4:00)
20 Wall Balls (20/14) Rx+ (25/20)
Run 200m
*Max Russian KBS (70/53) Rx+ (88/70)
(4:00 - 5:00)
Rest

SCALED

4 Rounds

(0:00 - 4:00)
20 Wall Balls (14/10)
Run 100m
*Max Russian KBS (35/26)
(4:00 - 5:00)
Rest


 Accessory(Optional)

” Durante Core ”
4 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
0 Comments

013117

1/30/2017

0 Comments

 
Picture

Strength
Shoulder Press
5@40%
5@50%
3@60%
3@70%
3@80%
3@90%

SCALED

Shoulder Press
5 x 3 working to a heavy load


Metcon (Rounds and Reps)
15 Min AMRAP

15 Power Cleans @  50% of clean 1RM
30 Double Unders

*Every 4 Mins 20 Push Ups

SCALED

15 Min AMRAP

15 Hang Cleans
70 Single Unders

*Every 4 Mins 10 Push Ups


Metcon (Reps)
Tabata Total Push Press

8 Rounds

20 sec Max Push Press (115/85)
10 sec Rest
0 Comments

013017

1/29/2017

0 Comments

 
Picture
Strength
Back Squat

5@40%
5@50%
3@60%
3@70%
3@80%
3@90%

SCALED

5 x 3 Build to a heavy load


Metcon (Rounds and Reps)
3 Min AMRAP

5 Med Ball Cleans (20/14) (Rx+ 25/20)
5 Burpee Over  Ball

SCALED

5 Med Ball Cleans (14/10)
5 Burpees


Step on the gas!!!

Metcon (Time)
21-15-9

Squat Box Jumps (24/20)
Toe 2 Bar
Jumping KB DL (70/53) (Rx+ 88/70)

SCALED

21-15-9

Sqaut Jumps
Knee 2 Elbow
KB DL (53/35)

0 Comments

012817

1/27/2017

0 Comments

 
Picture
8am OLY & CF Intro

9am Advanced and CF Endurance

Strength

Squat Clean
15 Mins to find 1RM

MetCon(Time)
CrossFit Games Open 11.6 

7 Min AMRAP in:

3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups

12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MetCon(Reps)
"CrossFit Games Open 11.1 and 14.1"

10 AMRAP 

30 Double-Unders
15 Power Snatches, (75/ 55)


10am Community WOD

Metcon (Time)
6 Rounds

30 Burpees
25 G2OH (35/25)
20 SDLHP (70/53)
15 Unbroken Wall Balls (20/14)
10 Pull Ups
30 sec hollow hold

*At the start of each round remove the top most movement.

SCALED

6 Rounds

30 Burpees
25 G2OH (35/25)
20 SDLHP (70/53)
15 Unbroken Wall Balls (20/14)
10 Pull Ups
30 sec hollow hold

*At the start of each round remove the top most movement.


Metcon (AMRAP - Reps)
*3 Partner WOD

5 Rounds

P1 = Max GHD Sit Ups
P2 = Max Russian KBS (70/53)
P3 = Max Calorie Row

SCALED

*3 Partner WOD

5 Rounds

P1 = Max GHD Sit Ups
P2 = Max Russian KBS (35/26)
P3 = Max Calorie Row

0 Comments

012717

1/26/2017

0 Comments

 
Picture
Strength
Bench Press
12@ 60%
10@ 70%
8@ 75%
6@ 80%
Max Reps @ 60%

SCALED

Bench Press 
5 x 10


Metcon (Rounds and Reps)
12 Min  AMRAP

20 Hollow Rocks
15 Deficit Push Ups (45s, 35s)
10  Med Ball Cleans (25/20)

SCALED

20 Sit Ups
15 Push Ups
10  Med Ball Cleans (14/10)


Metcon (Reps)
12 Min EMOM

Odd: 5 Power Snatch @ 65% 1RM
Even: 45 sec Max Ring Dips

SCALED

Odd: 5 Hang Power Snatch
Even: 45 sec Max Ring Dips from toes
0 Comments

012617

1/25/2017

0 Comments

 
Picture
Strength
Front Squat (5 x 3)

SCALED

FS Technique

Metcon (Time)
*Partner WOD

100 Med Ball SU Tosses (25/20)
100 - 1 Legged Box Squats (24/20)
100  Supine Ring Rows
50  - 8ft Bear Crawls

SCALED

*Partner WOD

100 Med Ball SU Tosses (14/10)
100 - 1 Legged Box Squats (24/20)
100  Supine Bent Over Rows (65/45)
25  - 8ft Bear Crawls​

0 Comments

012517

1/24/2017

0 Comments

 
Picture
Metcon (Reps)
6 Min EMOM

20 DU
Max Strict Pull Ups (No more than 12)

SCALED

35 Singles
Max Banded Strict Pull Ups (No more than 12)


*The PU don't have to be unbroken but when the chin no longer  clears the bar get back to the DU.

Metcon (Time)
*Partner WOD

10 - 200m Run or 250m Row

Metcon (Time)
10-9-8-7-6-5-4-3-2-1

Hanging High Pulls @ 50% of clean 1RM
S2OH
Wtd Tuck Up (25/15)

*1 min plank before the round of 10, before the round of 6, and after the round of 1.

SCALED

10-9-8-7-6-5-4-3-2-1

Hanging KB High Pulls  (53/35)
S2OH (75/55)
Tuck Up

*1 min plank before the round of 10, before the round of 6, and after the round of 1.
0 Comments
<<Previous
    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