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

070117

6/30/2017

0 Comments

 
8am OLY and Intro

9am Advanced and EX Endurance


Strength
Back Squat 
Find 8RM, then 85% for 8

Mash Clean & Jerk Complex (Weight)
Clean Pull x 1, Clean x 2, Front Squat x 2, and Jerk x 2

SCALED

DL, Hang Clean Pull, Hang Clean, Front Squat, Jerk


Metcon (Rounds and Reps)
15 min AMRAP

*3 Partner WOD

P1 - 15/12 Cal row
P2 - 8 power snatches (115/75) (95/65)
P3 - *Max "h" hang

*Partners rotate when each load is finished.

10am Community WOD


Metcon (Reps)
Tabata Abs

8 Rounds

20 sec / Max Sit Ups
10 sec / rest
20 sec / Max Hollow Hold
10 sec / rest

Metcon (Rounds and Reps)
20 min AMRAP
*4 Partner WOD

P1 - 15/12 Cal row
P2 - 12 Wall Balls (25/20) (14/10)
P3 - *Max "h" hang
P4 - 10 Bench Press @ 60%

*Partners rotate when each load is finished.
0 Comments

063017

6/29/2017

0 Comments

 
Stength
Shoulder Press
8RM, then 90% for 8

Metcon (Time)
4 Rounds
*Partner WOD

6 Rope climbs 12 Butt to Standing
12 Tandem wtd burpee (35/25)(25/15)
20 toes to bar 30 knees to elbow or hanging knee raises
Run 400m 200m

*Alternating all movements, but run together.
0 Comments

062917 (Mobility WOD)

6/28/2017

0 Comments

 
*Come get loose with the mobility WOD or yoga (@6:30pm) and work on your gymnastics at 7:30pm!

Strength

Mash Snatch Complex (Weight)
15 Mins

Snatch Pull x 1, Snatch x2, Hang Snatch x 1, and OH Squat x 2
*Build to heavy load


SCALED

Snatch DL, Hang Snatch Pull, Hang Snatch, OH Squat


BEGINNER

Snatch Tech


Mobility
2 Rounds

(3 min)
Run to wall
*Lower Body Compression (Hips, Hammys, Quads, Calves, etc...)

(3 min)
Run to wall
*Lower Body Stretching (Hips, Hammys, Quads, Calves, etc...)

2 Rounds

(3 min)
Work on DU or Triples for 45 sec
*Upper Body Compression (Chest, shoulder, bis and tries, etc...)

(3 min)
Work on DU or Triples for 45 sec
*Upper Body Stretching (Chest, shoulder, bis and tries, etc...)

Metcon (No Measure)
If your looking for something more rigorous we'll have something for you based on the days that you have been present.
0 Comments

062817

6/27/2017

0 Comments

 
Strength
Front Squat
Find 3RM (Pausing 5 sec in bottom and 12 at top) 

Then a set of 3@90% not paused

Dead Lift
Find 3RM (1st 2 reps paused 3 sec 2” off the ground)

Then 3@90% not paused

Metcon (Time)
*3 Partner WOD

P1 – Row 500m
P2 – Max GHD SU Max Med Ball SU w/ ab mat (25/20)
P3 – Max Box Jumps (30/24) (24/20)
*The MetCon is complete when everyone has rowed twice.
**Post reps in comments
0 Comments

062717

6/26/2017

0 Comments

 
Strength
Bench Press
Find 8RM. Then 8@ 90%


MetCon (Time)
"Grace"

30 Clean and Jerks, (135 / 95)

SCALED
​30 Clean and Jerks, (choose wt)


NEWBIE
30 Hang Clean and S2OH (65/45)


Metcon (Time)
12 Wt Tuck Ups (45/25)* (25/15)*
12 Pull Ups 24 Jumping PU
Push Ups, max set
​
Repeat the triplet until you have completed 100 (65) reps of push ups.



*Hold plate in press position, with shoulder blades off of the ground, as you tuck your knees into your chest.

Post number of rounds to comments.
0 Comments

062617

6/25/2017

0 Comments

 
Strength
Back Squat

Find 5RM, Then 90% for 5+

Skill
3 Mins
Find Max Unbroken Kip Swings. Focus on keeping core as tight as possible

Metcon (Reps)
4 Rounds

(4 Min)
20 Med Ball OH Lunges (25/20) (14/10)
200m Run
*Max Med Ball Froggers
(1 Min)

Rest
0 Comments

062417

6/23/2017

0 Comments

 
8am Intro and Oly

9am Advanced

Strength

Back Squat

Find 8RM
Then 90% for 2×8

Metcon (Weight)
8 Min EMOM

2 Squat Snatches (Building up to a heavy load)

Metcon (Rounds and Reps)
12 Min AMRAP

30 DU / 70 Singles
20 SU w/ ab mat (25/20)
10 C2B Pull Ups

10am Community WOD

Metcon (Rounds and Reps)
12 Min AMRAP
* 3 Partner WOD

20 Pull Ups / 30 Jumping PU
20 Hang Cleans (115/75) 
20 Front Squats (115/75)

**One partner running 200m at all times
​
Metcon (AMRAP - Rounds)
12 Min  AMRAP
* 3 Partner WOD

P1 - Row 500m
P2 - Jumping Singles
P3 - AMRAP 15 Russian KBS (53/35) - 15 Push Press (95/65)

While P1 rows 500m singles P2 jumps rope and P3 AMRAPs the KBS and push press.  When P1 finishes you rotate but before you do the team must each complete a burpee for each meter rowed over the 500m mark.

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