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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

030117

2/28/2017

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Metcon (Time)
*3 Partner WOD

20 Roll Outs / per person
5 Around the World PU's / per person
100 wtd skiers (25/20) / per person

Then

3 Rounds

P1 - Run 400m
P2 - Row 500m
P3 - Rest

*Do not rotate until both the run and the row is complete.
**Every person goes through the cycle three times.

SCALED


Metcon (Time)
*3 Partner WOD

10 Roll Outs / per person
5 Around the World PU's from knee / per person
100 wtd skiers (14/10) / per person

Then

3 Rounds

P1 - Run 200m
P2 - Row 250m
P3 - Rest

*Do not rotate until both the run and the row is complete.
**Every person goes through the cycle three times.


Today is a bit out of the norm. :-) Enjoy!
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022817

2/27/2017

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Strength
Back Squat
20 mins to find 1RM

SCALED

Squat Tech


Metcon (AMRAP - Reps)
16 Min EMOM

4 Rounds

Minute 1: 8 Deadlifts @ 65% of 1RM
Minute 2: 7 - Reverse 2 for 1 WB (25/20)
Minute 3: 12 MB OH Walking Lunges (25/20)
Minute 4: Max DU 

*Score DU / Singles
** Reverse 2 for 1 WB = Squat w/ WB then WB toss

SCALED

Minute 1: 15 KB Deadlifts 
Minute 2: 7 - Reverse 2 for 1 WB (14/10)
Minute 3: 20 Walking Lunges
Minute 4: Max Singles



Metcon (AMRAP - Reps)
2 Min Max Russian Twists w/ Med Ball
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022717

2/26/2017

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Strength
Bench Press
20 mins to Find 1RM

(Warm Up:  8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100%)

MetCon (Rounds and Reps)
(0:00-12:00)

100  Med Ball SU w/ ab mat (25/20) (14/10) *Ball must touch chin.

Then...
AMRAP

8 Hanging High Pulls (155/105, 115/75, 75/55)
8 Push Press
8 Pull Ups / 12 Jumping PU



(12:00 - 14:00)
REST

MetCon (Time)
(14:00 - Finish)

5 Rounds
15 American KBS (70/53)
15 Tuck Ups

15 American KBS (35/26)
15 Tuck Ups

​SCALED = Red
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022517

2/24/2017

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Kat taking a 17.1 induced nap. :-)
​

8am OLY and CF Intro
9am Advanced


*Open Athletes will complete 17.1

*Non-Open Athletes

Gymnastics
Handstand Push-ups (4 x Max Reps)

Metcon (Time)
*Partner WOD

2 Rounds
20 C&J (185/125, 135/95, 95/65)
30 Ring Dips / 45 Deficit PU)
20 C&J (225/155, 185/125, 135/95)
30 Ring Dips / 45 Deficit PU)
Then...

Both Run 800m 

10am Community WOD

Metcon (Time)
6 - 200m Sprints (One partner)
100 Med Ball SU Tosses (20/14)(14/10)
100 Lateral Box Step Ups (50 each)
100 Wall Ball Tosses (20/14) (14/10) (50 each)
2 - 200m Sprints (One partner)
50 Med Ball SU Tosses (20/14) (14/10)
50 Lateral Box Step Ups (25 each)
50 Wall Ball Tosses (20/14) (14/10) (25 each)
1000m Row (1 partner row / 1 partner plank or hollow hold)
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022417

2/23/2017

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OPEN ATHLETES

MetCon (Time)
"17.1"

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

(Please be aware of your scaled options prior to coming in)
*There is a 20 min CAP

NON OPEN ATHLETES

20 min AMRAP
*Partner WOD
10 Hang snatches (95/65)
15 burpee box jumps
20 Hang snatches (95/65)
15 burpee box jumps
30 Hang snatches (95/65)
15 burpee box jumps
40 Hang snatches (95/65)
15 burpee box jumps
50 Hang snatches (95/65)
15 burpee box jumps

*Keep going up by 10s with the snatches + 15 BBJ


SCALED

20 min AMRAP
*Partner WOD
10 SDLHP (35/26)
15 burpees 
20 SDLHP (35/26)
15 burpees
30 SDLHP (35/26)
15 burpees
40 SDLHP (35/26)
15 burpees
50 SDLHP (35/26)
15 burpees

*Keep going up by 10s with the SDLHP + 15 burpees


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022317

2/22/2017

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Restorative WOD **REMEMBER YOGA at 6:30pm**

Metcon (No Measure)

In 10 min

Run 800m 400m (at a conversational pace)
then...mobility work (stretches or compression) until the 10 min mark

In 10 min

Run 800m 400m (at a conversational pace)
then...mobility work (stretches or compression) until the 10 min mark

In 10 min

Run 400m 200m (at a conversational pace)
then...mobility work (stretches or compression) until the 10 min mark

SCALED = Red
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022217

2/21/2017

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Metcon (No Measure)
10 Min AMRAP

Odd: 3 Snatches @ 75%
Even: 6 Clean & Jerks (same weight)

SCALED

Odd:  5 Hang Snatches
Even: 8 Froggers over the bar


* This weight won't feel extremely heavy. As always really feel that triple extention before you pull on the cleans and snatches.

Metcon (Time)
*Partner WOD (30 min time cap)

3 Rounds (1 partner working at a time)

50 Tuck Ups
40 Thrusters (95/65)
30 Box Jumps (30/24)
20 OHS (95/65)
1 Min Plank (both work at same time)

SCALED

50 Sit Ups
40 Thrusters (65/45)
30 Step Ups
20 Goblet Squats (35/26)
1 Min Plank (both work at same time)

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    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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