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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

090116

8/31/2016

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MetCon (Time)
"Eva"

5 Rounds

Run 800 meters  
30 Kettlebell swing, 70# / 53# 
30 Pull-ups

SCALED

Run 400m
15  Kettlebell swings
30 Jumping Pull Ups
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083116

8/30/2016

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Zek getting ready to enter the 400 club!!!

Strength

Clean (Find 1RM)

SCALED 

Clean technique


Barbell Conditioning (No Measure)
Do these in whatever order you want.

75 GHD Sit Ups
50 Good mornings
50 Bent Over Row *Bar from knee to sternum
50 Upright Rows (Strict High Pulls)

Rx = 95/65
L2 = 65/45
L1 = Choose
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083016

8/29/2016

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Metcon (AMRAP - Reps)
6 Min EMOM

*Partner WOD

(0:00 - 1:00)

P1 - Max Ring Rows (feet under the bar)
P2 - Max Skiers (2 x 45/ 1 x 45) (L/R = 1)

(1:00 - 2:00)

P1 - Max Skiers (2 x 45/ 1 x 45) (L/R = 1)
P2 - Max Ring Rows (feet under the bar)

(Repeat 3 times)

Metcon (Time)
100 S2OH @ 60% of Jerk 1RM

* Everytime the bar drops below the rack position complete 3 rollouts.

SCALED

8 Min AMRAP

Max S2OH (45/35)
* Everytime the bar drops below the rack position complete 20sec hollow hold.

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082916

8/28/2016

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Strength
Back Squat

15 mins to find 1RM

SCALED

Squat Technique


Metcon (Time)
200m Run
20 Box Jumps (30/24)
400m Run
40 DU
800m Run
80 Med Ball SU (20/14)
400m Run
40 Hollow Rocks (15/10)
200m Run
20 Burpees

SCALED

200m Run
20 Box Jumps / Step Up (24/20)
200m Run
40 Singles
200m Run
80 Med Ball SU (14/10)
200m Run
40 Crunches
200m Run
20 Burpees

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082716

8/26/2016

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8am Advanced WOD

Metcon (No Measure)
10 Min EMOM

Odd:  50m High Pull Hold walk - you choose the weight
Even: 5-10 Kipping Deficit HSPU - (Scale as needed w/ HSPU skill level)


Metcon (Time)
"Mexican Jumping Beans"

5 Rounds

10-8-6-4-2 Squat Cleans, 165/115
100-80-60-40-20 Double unders


9am CrossFit Intro / Oly Class / CFEX Endurance 

10am Community WOD


Metcon (Time)
(25 min Cap)

50 Wall Balls (20/14)
40 Med Ball Sit Ups
30 Froggers (Hips must fully extend)
20 Burpees
10 Med Ball L Lunge + R Lunge + Squat
400m Run
10 Med Ball L Lunge + R Lunge + Squat
20 Burpees
30 Froggers (Hips must fully extend)
40 Med Ball Sit Ups
50 Wall Balls (20/14)
 

SCALED


50 Wall Balls (14/10)
40 Med Ball Sit Ups
30 Froggers (Hips must fully extend)
20 Burpees
10 Med Ball L Lunge + R Lunge + Squat
200m Run
10 Med Ball L Lunge + R Lunge + Squat
20 Burpees
30 Froggers (Hips must fully extend)
40 Med Ball Sit Ups
50 Wall Balls (20/14)
 

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082616

8/25/2016

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Metcon (Weight)
8 Min EMOM

Hang Squat Snatch + 2 OHS

(You choose the weight)

SCALED

Work on Hang Snatch technique for 8 Mins


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

L1 = KBDL (53/35) & Push Ups
L2 = Deadlifts, (155/105)  & Piked Handstand Push-ups

Rx = Deadlifts, (225/155) & Handstand Push-ups


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082516

8/24/2016

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Strength
Bench Press

(8 x 3 @ 80%)

Metcon ( Reps)
GHD Sit Ups
Russian KBS (70/53)
Box Jumps (24/20)
Bench Press (135/95)
Row Calories (Calories)

SCALED

Weighted SU (20/14)
Russian KBS (53/35)
Step Ups (24/20)
Bench Press (95/65)
Row Calories (Calories)


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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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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