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

110117

10/31/2017

0 Comments

 
Picture
Strength
Deadlift
Find 1RM

Metcon (Time)
Partner  WOD

4 - 400m Sprints (200m)
6 - 200m Sprints (To the wall)
80 Toe to Bar (1- 20 per, 2- Knee to Elbow, 3 - Hanging Knee Raises)
200 DU (Working at same time) (1- 60 per, 2- 200 singles Per)

 Accessory
5 Mins of Core Work

Coach's Choice
0 Comments

103117

10/30/2017

0 Comments

 
Picture
Strength
Bench Press
Find 1RM

Metcon (Rounds and Reps)
3 Rounds
(1 Min Max Reps each movement)

Bench Press (135/95) (Rx+ 185/125)(lighter weight)
Box Jump, (24/20) (Rx+  30/24)(Step Ups)
Ring Row (Pull to 45 degrees) (Rx+ Supine)(pull to greater than 45 degrees)
Med Ball SU w/ med ball (25/20)(Rx+ GHD) (max SU no med ball)
Row (Calories)
1 Min  REST

Metcon (Reps)
3 Min AMRAP
Max Tuck Ups (Max Sit Ups)
0 Comments

103017

10/29/2017

0 Comments

 
Picture
Strength
Back Squat
Find Back Squat 1RM

Metcon (Rounds and Reps)
5 Min AMRAP

4 Front Rack Lunges (95/65) (1- Increase by 2's, 2- (65/45), 3- Hold Plate (25/15) or no weight)
4 SDLHP (1- Increase by 2's, 2- (65/45), 3- KBSDLHP)
8 Front Rack Lunges (95/65)
8 SDLHP
12 Front Rack Lunges (95/65)
12 SDLHP

Add 4 Repetitions per round.

2 Min Rest

5 Min AMRAP

(Pick  where you left off )

Power Cleans (1- Increase by 2's, 2- (65/45), 3- Russian KBS)
Thrusters (1- Increase by 2's, 2- (65/45), 3- DB Thrusters)

Skill 
Rope Climb Tech

(Where ever your skill level we will take time to progress)
0 Comments

102817

10/27/2017

0 Comments

 
Picture
​
*Remember the Costume Contest between the 9am and 10am classes.

8am OLY and CF Intro

9am Advanced 


Strength
Bench Press
Find 3RM
85% of 3RM for 2×3 (last set is 3+)

Metcon (Time)
*Partner WOD
​
100 DU

90 Mountain Climbers (L/R = 1)
80 Sit Ups
70 Russian KBS (70/53)
60 Air Squats
50 Hang Cleans (95/65)
40 Wall Balls (25/20)
30 Hang Snatches (95/65)
20 Front Squats (95/65)
10 MU

10am Community WOD
"World War Z" 2.0

Partner WOD

You and your partner will compete against another group. NO CHEATING!

Round 1
"Get Out Alive!!!"

You must finish before the other group...

30 Ground to Over Head (115/80)
20 Alternating Box Jumps (24/20)
200m Run

*If your group finishes first you are a survivor.  If your group finishes second you both become zombies.

Round 2
​"Killer Karen"
Survivor groups partner w/ a survivor groups and a zombie groups w/ a zombies.  You must finish before the other group...

100 Wall Balls
200 singles (Partners can move together)
200m Run

*If your group finishes first you are a survivor.  If your group finishes second you both become zombies.

Round 3
"Hold on and don't let go!!!"
Survivor partners w/ a Survivor and a zombie with a zombie.  You must hold on longer than before your partner...

Max Plank and Max Hollow Hold

- 3,2,1, go! One partner will go straight into the plank and one to the hollow hold. The moment one of you comes out to either hold you must immediately switch.  Once you've switched once your time is eliminated when either partner comes down from the hold.

*If your group finishes first you are a survivor.  If your group finishes second you both become zombies.

Last Round
"Get Out Alive"

400m sprint

*Suvivors get a 5 sec head start but must run with a med ball (10/8).  Zombies run as fast as you can (World War Z style). If a survivor finishes after a zombie you are then a zombie.
0 Comments

102717

10/26/2017

0 Comments

 
Picture
Strength
Back Squat
Find 3RM
Then 90% for 2×3

Metcon (Rounds and Reps)
7 Min AMRAP

5 DL @ 60% of 1RM (1- Find a heavy load that you can do 5 times unbroken)
10 Burpee Over Bar (1- 5 Burpee Over Bar, 2- 10 Burpees, 3- 5 Burpees)

Metcon (Reps)
5 Min AMRep

*Partner WOD
Max alternating sprints to wall and back.
0 Comments

102617

10/25/2017

0 Comments

 
Picture
Metcon (Time)
*3 Partner WOD

3 Rounds

P1 - 200m Run (100m)
P2 - Max GHD SU (Max med Ball SU w/ ab mat)
P3 - Max Cal Row

**Everyone starts at a different task.  The WOD is complete when everyone has gone around 3 times.

Mobility
Coach choice for hips and shoulders

OR

Metcon (Time)
50 Box Jumps (30/24) (24/20)
0 Comments

102517

10/24/2017

0 Comments

 
Picture
Strength
Bench Press
1RM with a 3 sec pause
Then 85% for 2×3
Then 80% for AMRAP

Metcon (Time)
10-8-6-4-2 (1/ 5-4-3-2-1, 2/ Piked HSPU or HS Hold 20 sec, 3/ DB Press)
HSPU
2-4-6-8-10 (1/ 5-4-3-2-1, 2/ Pull Ups or Flex Armed Hang 20 sec, 3/ Jumping PU x 2)
Chest 2 Bar PU
*20 DU (40 singles)

Then...

3 Rounds
25 Deficit Push Ups (45/25) (1/ 15, 2/ 25 Push Ups, 3/ 25 Push Ups from bench or bar)
25 Knee 2 Elbow (1/ 15 K2E, 2/ 35 Reverse Crunch with hands anchored)
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