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Who's ready?

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

040120

3/31/2020

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Here's the link to our online classes!

A. Metcon (Time)

With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

On all dumbbell movements, alternate hands every 5 repetitions.

(Med Ball Version)
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
​
B. Gymnastics
Accumulate 2 min in a tuck or L hold⁠

*Every time you break complete 10 air squats
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033120

3/30/2020

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A. Single Arm Dumbell Press (Max Reps)
Start with your dominant hand and perform as many as you can with the DB that you have. Once you finish complete the same reps with the nondominat hand (even if it takes multiple sets).

(Then...)

3 more rounds at those reps

B. Metcon (Time)
"Gravity"
5 Rounds For Time:
80 Double-Unders or 60 Dot Hops
40 Sit-Ups
20 Pushups
10 Reverse Burpees (Use wt to scale)

C. CFEX Challenge
3 Rounds

Max Plank Hold w/ 30 rest in between rounds
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033020

3/29/2020

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Get ready for Monday nights w/ Rudy fro PJ time yoga to help you get mobile and ready for sleep during the quarantine!

Zoom Links

Morning (7:30am)
Noon
Evening (5:30pm)


A. Metcon (Rounds and Reps)
Ascending Ladder for 15:00:
3, 6, 9, 12, 15......

KB or DB Squats
Russian Swings
KB DL

(MB Version):
Ascending Ladder for 15:00:
3, 6, 9, 12, 15......

MB Squats
MB Power Cleans
MB Froggers

B. Core
30-25-20-15-10-5

MB Sit Ups
High Knees

C. CFEX Challenge
At some point in the day take 30 mins for a run.
Ideas - 30 run (5k), Interval running for 30 mins, run stairs, mix it up any way you can :-)
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032820

3/27/2020

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A. Metcon (Rounds and Reps)
25 min AMRAP

5 MB Squats + 5 SA Devil Presses + 400m Run
10 MB Squats + 10 SA Devil Presses + 400m Run
15 MB Squats + 15 SA Devil Presses + 400m Run

Continue to add (5) MB squats & 5 SA Devil Presses per round
​
B. Core
Coach's choice!

C. CFEX Challenge
Do something that you;ve never done outside before!

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032720

3/26/2020

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A. Metcon (Reps)
"Garage Fight"
3 Rounds 1:00 Minute at Each Station:
​
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest

B. Core
3 Rounds

10 V-Sits
15 Tuck-Ups
20 Hollow Rocks
30 Second Hollow Hold
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032620

3/25/2020

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A. Metcon (Rounds and Reps)
"Farm Land"
15 min AMRAP:

9 MB Squat Cleans
15 Hand-Release Pushups
21 KB or Dumbbell Deadlifts

B. Core
4 Rounds
(20 sec work / 10 sec rest)

Ab Mat Sit Ups
Arch Hold
Bicycle Crunches

C. CFEX Challenge
Max Burpees in one min!
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032520

3/24/2020

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Tag us @crossfit_ex on IG and use this hashtag on your FB and IG stories at home!
#CFEXStrong
*Zoom workouts coming Thursday (6:30am & 6pm) Link will be in our CrossFit EX Family Page (Facebook)

A. Metcon (Time)
"Swing Annie, Swing"
50-40-30-20-10

Russian KBS
Sit Ups

B.  Accessory
3 Rounds

*Max Single DB Presses (Each side, both sides must be same reps)
-Up to 15 DB Single Front Rack RDLs
-30 sec squat hold

C. CFEX Challenge
Get out and move for 30 mins. Be safe and observe social distancing but go run, play hard with the kids, do something active for 30 mins!!!

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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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  • Home
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