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

050117

4/30/2017

0 Comments

 
Picture
Strength
Back Squat
Warm Up- 5-5-3
3-3-3-3-3 (Building in wt) 


Metcon (Time)
15 Burpee w/ Plate (35/25)
20 OH Lunges (35/25)
25 Wall Balls (25/20)
30 DL @ 50% of 1RM
25 Wall Balls (25/20)
20 OH Lunges (35/25)
15 Burpee w/ Plate (35/25)

SCALED

15 Burpees
20 OH Lunges (35/25)
25 Wall Balls (14/10)
30 DL @ 50% of 1RM
25 Wall Balls (14/10)
20 OH Lunges (35/25)
15 Burpees

​
Metcon (No Measure)
100 Runners Crunches
50 Flutter Kicks
25 Tuck Ups
0 Comments

042917

4/28/2017

0 Comments

 
8am OLY and CF Intro

9am Advanced Class


Metcon (Weight)
12 Min EMOM


Odd: 2 C&J

1)60% 2)65% 3)70% 4)75% 5)75% 6) Your call

Even:  Accumulate 15 sec L-Hang

Metcon (Time)
4 Person Teams
(The WOD is over when everyone has run once)

P1 - Run 400m
P2 - D-Bag Bear Hug
P3 & P4 -

AMRAP

7 OHS (115/75)
7 Box Jump Overs
7 Pull Ups


10am Community

​Metcon (Time)
*Partner WOD

10 Min AMRAP

P1:
10 KB Froggers (70/53)
10 KBS
10 SDLHP

P2: Hollow Hold

Then....

Both Run 1/2 mile
100 Push Ups (50 each)
100 Tuck Ups (50 each)
50 Push Ups (25 each)
50 Tuck Ups  (25 each)
0 Comments

042817

4/27/2017

0 Comments

 
Metcon (Time)
21 - 15 - 9
Thrusters (95/65)
Lunges

Directly into
18 - 12 - 6:
Wall Balls (25/20)
Lateral Burpees over bar

Directly into
12 - 9 - 6:
Hang Squat Snatches (95/65)
1 - 200 Meter Run

SCALED

Metcon (Time)
21 - 15 - 9
Thrusters (65/45)
Lunges

Directly into
18 - 12 - 6:
Wall Balls (14/10)
Lateral Burpees over bar

Directly into
12 - 9 - 6:
Hang Snatches (65/45)
1 - 200 Meter Run

0 Comments

042717

4/26/2017

0 Comments

 
Strength
Push Press
5 x 8 (Building to heavy load. You choose weight)

Metcon (Rounds and Reps)
10 Min AMRAP

15 DU 40 Singles
10 T2B 10 Hanging Knee Raises
5 Deficit HSPU (35/45)  5 Piking HSPU
​
Mobility
20 mins of compression and stretching.
0 Comments

042617

4/25/2017

0 Comments

 
Picture
Metcon (Reps)
5 Rounds

20 sec Max Burpees / 10 sec REST
20 sec Max C2B PU / 10 sec REST
20 sec Max DL @ 60% / 10 sec REST


Metcon (Time)
* 3 Partner WOD

3 Rounds (Each partner rows once)

P1 - Rows 1000m
P2 & P3 - AMRAP

16 GHD SU (14/10)
8 Cleans @ 60% of  your 1RM

score rounds and reps in comments
0 Comments

042517

4/24/2017

0 Comments

 
Picture
Strength
Bench Press

warm up:
5@40%, 5@50% and 3@60%

5@65%, 5@75%, 5@85%


Metcon (Rounds and Reps)
Skill WOD
5 min AMRAP

10 Kipp Swings (Remember to keep scaps tight).
5 Scorpion Kicks
10 Hollow Rocks

Metcon (Time)
4 Rounds

25 Hand Release Push Ups Push Ups
15 Box Jumps (30/24) (24/20)
400m Run
0 Comments

042317

4/23/2017

0 Comments

 
Picture
Warm Up
Pistol Progression


Metcon (Weight)
10 min EMOM

Odd Rnd - 7 Tempo Back Squats @ 50% of 1RM (02X2)

 0 -  You should get to the bottom as quickly as possible.
1st 2 - We will stay at the bottom of the squat for 2 seconds.
X - EXPLODE up as fast as possible
2nd 2 - Take two seconds to make sure your posture is ready to go back down.

Even Rnd - Rest


Metcon (Time)
63 DU 126 Singles
21 KBS (70/53) (35/26)
21 Goblet Squats
45 DU 90 Singles
15 KBS (70/53) (35/26)
15 Goblet Squats
27 DU 54 Singles
9 KBS (70/53) (35/26)
9 Goblet Squats

Metcon (No Measure)
Cool Down

1 Mile Run (Conversational Pace)

800m Run (Conversational Pace)
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