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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

150930

9/29/2015

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Strength

Bench Press
5 x 3 @ 80% 

MetCon (Time)

3 Rounds
20 Hollow Rocks
40' Bear Crawls

Then....

6 Rounds

8 Box Jumps (24/20)
8 OHS (115/75)


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150929

9/28/2015

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MetCon (Reps)
Tabata Snatch
Tabata Back Squat
Tabata Bent Over Row

*The full 8 rounds of tabata for each movement taking 12 mins.
L1 = Choose
L2 = 95/65
L3 = 115 /75

MetCon (Time)
21 - 15 - 9

Lunges w/ plate (L/R) = 2
Russian Twists (L/R) = 1
KB Swings 

L1 = Choose
L2 = 53 / 35
L3 = 70 / 53




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150928

9/27/2015

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MetCon (Time)
8 Min AMRAP

5 DL
5 Hang Cleans
5 S2OH

L1 = Choose
L2 = 115 / 80
L3 = 155 / 105

MetCon (Time and Rounds)
Groups of 3

P1 completes 20 GHD Sit Ups or 40 Med Ball Sit Ups and complete 50 DU or 150 singles

while 

P2 & P3 AMRAP

30 Push Ups
20 Goblet Squats (70 / 53)
10 Burpees

Then...

P2 completes 20 GHD Sit Ups or 40 Med Ball Sit Ups and complete 50 DU or 150 singles

while 

P1 & P3 AMRAP

30 Push Ups
20 Goblet Squats (70 / 53)
10 Burpees

Then...

P3 completes 20 GHD Sit Ups or 40 Med Ball Sit Ups and complete 50 DU or 150 singles

while 

P1 & P2 AMRAP

30 Push Ups
20 Goblet Squats (70 / 53)
10 Burpees

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9/26/15

9/26/2015

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Shots from the move!!!

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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
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
    • Running Plan
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions