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

160430

4/29/2016

0 Comments

 
Picture
8AM Advanced WOD
Metcon (Rounds)

Death by GoJacks :-) 135/95

GoJack = Deadlift + Burpee w/ Bar + Clean + Push Press

The first min 1, second min 2, third min 3,....
*When you fail a round perform death by burpees till the end.


Metcon (Time)
1 Chest to Bar
10 Front Squat @ 60% of Max
2 Chest to Bar
9 Front Squat
3 Chest to Bar
8 Front Squat
4 Chest to Bar
7 Front Squat
5 Chest to Bar
6 Front Squat
6 Chest to Bar
5 Front Squat
7 Chest to Bar
4 Front Squat
8 Chest to Bar
3 Front Squat
9 Chest to Bar
2 Front Squat
10 Chest to Bar
1 Front Squat


9AM OLY and Intro Class

10AM Community WOD


Metcon (4 Rounds for reps)

"Static Before Dynamic"

5 Min AMRAP

30 sec Plank from Push Up Position
8 Bent Over Rows (135 / 95)
(1 MIN REST)

5 Min AMRAP

20 sec Hollow Hold
5 Hang Cleans (135 / 95)
(1 MIN REST)

5 Min AMRAP

20 sec Flex Arm Hang
8 S2OH (135 / 95)
(1 MIN REST)

5 Min AMRAP

20 sec Handstand Hold
6 Roll Outs

0 Comments

160429

4/28/2016

0 Comments

 
Picture
Metcon (Time)
*Partner WOD

5 Rounds

P1 - Run 800m
P2 - Rest
P2 - Run 800m
P1 - Rest


Mobility
Work on some mobility!!!!
0 Comments

160428

4/27/2016

0 Comments

 
Picture
Strength
Deadlift

2 x 7@65%
1 x 5@75%
1 x 3@85%
1 x 1+@95%


Metcon (Time)
21-18-15-12-9-6-3

Russian KBS (70/53)
Walking Lunges
0 Comments

160427

4/26/2016

0 Comments

 
Picture
SCALED in RED

Metcon (Rounds and Reps)
(0:00 - 8:00)

100 Med Ball SU
(50 Med Ball SU)

Then....

AMRAP

15 Ring Rows
10 Leg and Hip Raises
5 Scorpion Kicks

(10 Ring Rows
10 Leg Raises
3 Inch Worms)


(8:00 - 11:00)
REST


Metcon (Time)
*Partner WOD

4 Rounds

P1 - 8 Bench Press @ 70%
P2 - 30 DU
P1 - 30 DU
P2 - 8 Bench Press @ 70%


P1 - 8 Bench Press @ 95/65
P2 - 90 Singles
P1 - 90 Singles

P2 - 8 Bench Press @ 95/65

Then...

Both partners walk 400m with weight over head (55/35)
Both partners walk 200m with weight over head (35/15)
0 Comments

160426

4/25/2016

0 Comments

 
Picture
Strength
Shoulder Press

1 x 7@65%
2 x 5@75%
2 x 3@85%
1 x 1+@95%


Score round of 1+ @ 95% in wodify.

Metcon (Time)
4 Rounds

800 m
30 sec L-Hang
30 sec Arch Hold (Superman position)
0 Comments

160425

4/24/2016

0 Comments

 
Picture
Welcome to the world Baby Murray!!!

Be sure to score your 85% weight for the back squat.

Strength
Back Squat
1 x 7@65%
2 x 5@75%
2 x 3@85%
1 x 1+@95%


Metcon (Time)
8 Rounds

4 Deadlifts @ 75% of Jerk 1RM
3 Hang Cleans
2 Front Squats
1 Jerk

*Every time the bar is dropped or rested on the ground you have to perform 10 DU / 30 Singles.

SCALED

8 Rounds

5 KB Deadlifts (53/35)
4 KBS
3 Goblet Squats
2 SDLHP

*Every time the bar is dropped or rested on the gound you have to perform 10 DU / 30 Singles.
0 Comments

160423

4/22/2016

0 Comments

 
Picture
8am Advanced and 10am WOD

Metcon (Time)

*Partner WOD

100 Med Ball Sit Up Tosses (20/14)
80 Med Ball Under hand Tosses
60 Hanging High Pulls (135/95)
40 Ring Dips

Then...

8 Rounds

Sprint 400m
*One partner runs one partner rests.

SCALED

*Partner WOD

100 Sit Ups
80 Med Ball Under hand Tosses (14/10)
60 Hanging High Pulls (35kb/26kb)
40 Push Ups

Then...

8 Rounds

Sprint 200m
*One partner runs one partner rests.
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