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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

040117

3/31/2017

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8am OLY and Intro

9am Advanced & EX Endurance

MetCon (Time)
"Diane"
21-15-9  
Deadlifts, 225# / 155#  
Handstand Push-ups

MetCon (Time)
"Fran"
21-15-9  
Thrusters, 95# / 65#  
Pull-ups

10am Community WOD

MetCon (3 Rounds for reps)
"Fight Gone Bad"

3 Rounds

Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest

Metcon (Time)
Mystery Box :-)
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033117

3/30/2017

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Strength
Bench Press
10@60%
8@65%
6@70%
4@80%
1+@90%)

SCALED

5 x 10 working towards a heavy load.


Metcon (Reps)
25 Min AMRAP

*Teams of 3

100 Cal Row
50 Power Cleans (135/95) (95/65) KB SDLHP (26/19)
100 Cal Row
50 Power Cleans (155/105) (115/75) KB SDLHP (35/26)
100 Cal Row
50 Power Cleans (185/135) (135/95) KB SDLHP (53/35)
100 Cal Row
Max Power Cleans (205/145) (155/105) KB SDLHP (70/53)

Rx
Intermediate
SCALED

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033017

3/29/2017

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Gideon working on his thrusters during Friday Night Lights!
Metcon (Reps)
*Partner WOD
2 Rounds

2 Min AMRAP
Max Med Ball Cleans (20/14)
*Partner Holds Wall sit

2 Min AMRAP
Max Shuttle Sprints
*Alternate "Down & Back"

2 Min AMRAP
Max Wall Balls (20/14)

2 Min AMRAP
Max Hollow Rocks

Mobility
20 Mins Mobility
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032917

3/28/2017

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Strength
Deadlift
Warm Up: 
5@40%
5@50%
3@60%

5@75%
3@85%
1+@95%


Metcon (Time)
5 Rounds

400m Sprint or 200m
3 Bar or Ring MU / 6 C2B PU + 6 Dips / 6 PU + 6 Dips
8 OHS (115/75) (75/55)
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032817

3/27/2017

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Metcon (Time)
5 Rounds
Partner WOD

100 Sit Ups w/ ab mat
30 Supine Ring Rows Ring Rows 45 degrees
100 DU or 200 singles
60 Deficit Push Ups PU from Knee

*SU, DU & Push Ups can be done at the same time.
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032717

3/26/2017

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Functional Sword Fighting

Strength

Back Squat

Warm Up: 5@40%, 5@50%, 3@60%
5@75%, 3@85%, 1+@95%


Back Squat
5 x 10 @ 50%


Metcon (Rounds and Reps)
8 Min AMRAP

5 DL + 5 Hang Cleans + 5 Front Squats  @ 65% of Clean 1RM


8 KBDL + 8 SDLHP + 8 Goblet Squats

Metcon (Time)
50 Russian KBS (70/53)
30 Hanging Leg Raises
800m Run
30 Hanging Leg Raises
50 Russian KBS (70/53)

50 Russian KBS (53/35)
30 Hanging Knee Raises
800m Run
30 Hanging Knee Raises
50 Russian KBS (53/35)
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032517

3/24/2017

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8am CF Intro and OLY

9am Advanced


Metcon (Time)
25-20-15-10-5 Hang Clean @ 33% of Clean 1RM
50-40-30-20-10 Sit-ups
100-80-60-40-20 Skiers w/ med ball (L/R = 2)

Metcon (No Measure)
3 Rounds
20 Split Squats (12 L / 12 R)
15 RDL
20 Parallel MB GHDSU w/ 2 sec pause at ll
12 Lateral Raises (10/5)

​10am Community WOD

Metcon (Time)
4 Rounds
*Partner WOD

200m KB High Pull Hold and walk (53/35)
30 Hang Cleans @ 50% of 1RM 30 KB SDLHP
30 Broad Jumps 6'/4'
400m Run
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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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