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

160401

3/31/2016

0 Comments

 
Picture
Metcon (Time)
21-15 - 9

Med Ball Squat Cleans (20/14)
Russian twists (l/r = 1) (20/14)
Russian KBS (70/53)
*1 ROPE CLIMB at the end of each round (feel free to use the Russian technique)

Auxiliary Work
15 mins of working on  weakness (Put weakness in comments).
0 Comments

160331

3/30/2016

0 Comments

 
Picture
​Ahhh... 16.1

Strength

Bench Press (5 x 3 @ 85%)
Super Set w/ Max Reps of Bent over Row @ (135 / 95)

Metcon (AMRAP - Reps)
Tabata Total Beyond Depth Push Up & Deep Ring Rows

8 Rounds

20 sec Max Beyond Depth Push Ups
10 sec Rest
20 sec Max Ring Rows
10 sec Rest


Metcon (AMRAP - Rounds and Reps)
6 Min AMRAP

20 OH Lunges (45/25)
20 sec High Pull Hold (53/35)
   *each sec is a rep
60' Bear Crawls
0 Comments

160330

3/29/2016

0 Comments

 
Picture
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP

5 DL @ 75% (Shoot for unbroken)
8 Floor T2B
40 Mountain Climbers (40 steps)


Metcon (Time)
*Groups of 3

P1 Runs 800m
P2 does max GHD Sit Ups
P3 does max Box Jumps (30/24)

P3 Runs 800m
P1 does max GHD Sit Ups
P2 does max Box Jumps (30/24)

P2 Runs 800m
P3 does max GHD Sit Ups
P3 does max Box Jumps (30/24)

*Score time and max reps (GHD and BJ in comment section along w/ names of partner)
0 Comments

160329

3/28/2016

0 Comments

 
Picture
E closing out 16.5 for CFEX!!!!

Strength

Shoulder Press (5 x 5 @ 75%)

Metcon (Time)
1 round of:

  100 double-unders (300 singles)
  20 HSPU (35 Push Ups)
  5 Muscle Ups (20 Pull Ups / 30 RR)

2 rounds of:

  60 double-unders (180 singles)
  12 HSPU (21 PU)
  3 MU (15 Pull Ups / 22 RR)

3 rounds of:

  40 double-unders (120 singles)
 8 HSPU (14 PU)
 1 MU (5 PU / 8 RR)
0 Comments

160328

3/27/2016

0 Comments

 
Picture
Strength
Back Squat (5 x 5 @ 75%)

Metcon (Time)
10 Rounds

3 DL + 2 Hang Squat Cleans + 1 Front Squats @ 70% of Clean Max

SCALED

20 Rounds

3 KBDL + 3 Goblet Squats + 3 SDHP (53 / 35)
0 Comments

160326

3/25/2016

0 Comments

 
Picture

8AM Advanced WOD

MetCon (Time)

Open WOD 16.5

21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees


Metcon ( Rounds and Reps)
20 min AMRAP
*Teams of 4

2,4,6,8,10,12,14.......
(Weakest link style)

Thruster (115 / 75)
Pull Ups
Power Cleans (135 / 95)
Box Jumps (30/24)

SCALED

Thruster (25 / 15 DB)
Ring Rows
KBS (35 / 26)
Box Jumps (24 / 20)

0 Comments

160325

3/24/2016

0 Comments

 
Picture
Bring your running shoes :-). Don't shy away from this work!

Metcon (Time)
Run 200m
1 min Rest

Run 400m
2 min Rest

Run 800m
3 Min Rest

Run 1600

We're doing 16.5 (14.5) on Saturday morning!
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