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

151031

10/30/2015

0 Comments

 
Picture
8am Advanced / Comp WOD

A – Up to ALL players

AMRAP in 10 MIN
30 OHS 95/55
20 Pullups (chin over no scaling or using bands)
*Rounds + reps = score. Each round is 50 reps.
Then… 1 min rest before starting sections B & C (B&C are at the same time)
B – Up to 5 Players (can use less than 5) Starts at 11 Min
6 Rounds
30 Tandem Lunges holding 45/25lb bumper (2 ppl same time in unison)
20 Tandem KB Swings 70/55lbs (2 ppl same time in unison)
C – Up to 6 Players (can use less than 6) Starts at 11 Min
9 Min AMRAP
Barbell Complex (1 guy bar/1 girl bar. Must load the bar after Part A during 1 min rest)
-Power Clean 185/125
-Hanging Squat Clean 185/125
-Front Squat 185/125
*Player must complete the entire complex before another teammate can begin. One person working at a time.

9am Oly Class

10am WOD

MetCon (Time)

800m Run
50 Wallballs
40 DL (135 / 95)
30 Burpees
20 Toe 2 Bar
10 Power Cleans (135 / 95)
20 Toe 2 Bar
30 Burpees
40 DL (135 / 95)
50 Wallballs
800m Run
0 Comments

151030

10/29/2015

0 Comments

 
MetCon (No Measure)
14 Min EMOM

5 DL (65% of Max)
10 Air Squats

MetCon (Rounds and Total reps of Pull Ups)
7 Min AMRAP

20 Hollow Rocks
20 sec Hand Stand Hold
Max STRICT Pull Ups
0 Comments

151029

10/28/2015

0 Comments

 
Picture
Skill
Squat

Strength

Back Squat
10 @ 65%
8  @ 70%
5 @ 75%
5 @ 75%
5 @ 75%
 
MetCon (Time)
Partner WOD
 
Groups of 3 or (4)
15 Min AMRAP
 
800m Run
 
Then…
 
6  Rope Climbs /  Butt to Standing
30 – Goblet Step Ups (53 / 35)
45 – GHD Sit Ups
60 – DU / Singles
0 Comments

151028

10/27/2015

0 Comments

 
Picture
Picture
Skill
10 Mins to find
Max Box Jump

MetCon (Time)
"Fran-lizabeth"

21-15-9
Cleans
Ring Dips
 
L2 = 115 / 75
L3 = 135 / 95

(3 Min Rest)
​
21-15-9
Thrusters
Pull Ups

L2 = 75 / 55
L3 = 95 / 65

0 Comments

151027

10/26/2015

0 Comments

 
Picture
Picture
Skill
Press (Strict VS. Push)

Strength
Strict Press   5 – 5 – 5
Push Press   3 – 3 – 3
Push Jerk      1 – 1 – 1
Every round try to go heavier. 

MetCon (Time)
3 Rounds

50 Med Ball Sit Ups (Over Head)
40 DU / 120 Singles
30 Wtd Hollow Rocks (25 / 15)
20 S2OH )115 / 75)
10T2B / 20 Toe 2 Med Ball
1 Min Plank
0 Comments

151026

10/25/2015

0 Comments

 
Picture
Skill
Clean (1.Triple Extension 2.Pull 3. Catch)

MetCon (Weight / Rounds / Time)
0:00 – 5:00
Find  Clean Max

5:00 – 7:00
REST

7:01 – 15:00
8 Min AMRAP

6 DL  (185 / 125)
4 Power Cleans
2 Front Squats

15:01 – 17:00
REST

17:01 – 30:00
8 – 6 – 4 - 2
Burpees
Box Jumps
6’ Bear Crawls (Forward and Backwards)
0 Comments

151024

10/23/2015

0 Comments

 
8am - Advanced WOD

"Hold On"

Partner WOD

20 Min AMRAP

-Both Partners must travel 50 meters w/ only two feet on the ground (Be as creative as you want)
- 20 Atomic sit ups (Partner assisted is okay)
- Both Partners 50 meter Farmers Carry (70 / 53)
- 30 Wtd Jumping Jacks (One partner working while other in flex arm hang in ring row position)
​-Relay 200m Sprint
- 40 S2OH (Every time the bar drops the team has a two inchworm penalty 95/65)

9am - OLY Class

10am - WOD

20 Min AMRAP

P1 - 15 Push Ups
P2 - Flex arm in Row Position
P1 - Flex arm in Row Position
P2 - 15 Push Ups

P1 - 25 Traditional Crunches 
P2 - Bar Hold (135/95)
P1 - Bar Hold (135/95)
P2 - 25 Traditional Crunches

P1 - Bent Over Row (135 / 95)
P2 - Hand Stand
P1 - Hand Stand
P2 - Bent Over Row (135 / 95)

P1 - 20 SDHP (70 / 53)
P2 - Hollow Hold while Pressing Bar (135 / 95)
P1 - Hollow Hold while Pressing Bar (135 / 95)
P2 -20 SDHP (70 / 53)


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