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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

151130

11/29/2015

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Strength
6 x 4 @ 85% Back Squat

MetCon (Reps)

20 sec DL / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest 
20 sec Power Clean / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest 
20 sec Front Squat / 10 sec Rest / 20 Sec  Sit Ups / 10 Sec Rest ​
20 sec S2OH / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest ​
20 sec C&J / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest ​
20 sec DL / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest 

20 sec Power Clean / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest 
20 sec Front Squat / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest ​
20 sec S2OH / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest ​
20 sec C&J / 10 sec Rest / 20 Sec Sit Ups / 10 Sec Rest ​

L2 = 95/ 65
L3 = 135 / 95

MetCon (Rounds)
8 Min EMOM 

7 KBS (Russian)
6 Goblet Squats
5 Burpees

L2 = 53 / 35
L3 = 70 / 53
L4 = 88 / 70
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151128

11/27/2015

 
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8am - Comp WOD

WOD 3a & 3b – 20 min timeclock 
A – Up to ALL players
13 Min Timecap For Reps Completed (don’t expect to finish)
30 Ground-2-OH 95/65
15 TEAM Burpee-Box Jumps (everyone who participates in Section 3a must do burpees)
30 Ground-2-OH 115/75
15 TEAM Burpee-Box Jumps (everyone who participates in Section 3a must do burpees)
30 Ground-2-OH 135/95
15 TEAM Burpee-Box Jumps (everyone who participates in Section 3a must do burpees)
30 Ground-2-OH 155/115
15 TEAM Burpee-Box Jumps (everyone who participates in Section 3a must do burpees)
Then… 1 min rest before starting section B
B – Up to 4 Players (can use less than 4)
AMRAP in 6 Min
15 Wallballs 20/14
15 Box Jump Overs 24/20″
Floater WOD a & b 10 Min Clock (choose time of competition on sign-up sheet, 1st come 1st serve)
(A&B are at the same time)
A – All Players
10 Min AMRAP
4 min Sled Push 60 ft Down & Back 45lbs (45lb bumper)
3 min Sled Push 60 ft Down & Back 90lbs (2x45lb bumper)
3 min Sled Push 60 ft Down & Back 115lbs (2x45lb & 1x25lb bumper)
B – All Players
While Rowing Max Calories on 2 Rowers for 10 min
*You need at least 1 person pushing the sled and 2 people rowing at all times. Switch players anytime.
*Two Scores – 1) Max rounds of sled pushes & 2) Total calories on both rowers added together.

9am OLY Class

10am- WOD

 *Teams of 2 

25 min AMRAP

- 40 DU / 120 Singles 
      * Hollow Hold
- 40 Bench Press (135 / 95)
       * Hold Goblet Squat (Hip crease @ knee height)(70  / 53)
- 40 GHD Sit Ups
       *  Hold Superman 
- 4 Rope Climbs

       * Hold Bent Over Row Position (135 / 95)
- 40 KBS (American)
       * Hold plank

*Both Partner Run 200m between round.

151127

11/26/2015

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MetCon (Time)
"Badger"

3 Rounds

30 Squat Cleans (95/65)
30 Pull Ups
800m Run
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151126

11/26/2015

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Un-MetCon (Rounds and Reps)
600 min AMRAP

1  Happy family moment.
1 Awkward family moment.
2 People that you've never seen before or don't remember.
1 Super long Thanksgiving prayer. 
4 Moments of waiting for someone to finish serving themselves w/ the dish that you want.
40 Mins of Overeating 
20 Mins of feeling stuffed.

Buy Out....

At least one moment to thank God for the family, friends, and others who impact us with their presence to make our lives what they are.
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151125

11/24/2015

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Strength
Back Squat
5 x 4 @ 85%

MetCon (Time)

"Filthy - 50"

50 Box jump, (24/20)
50 Jumping pull-ups
50 Kettlebell swings, (35/26)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45/35)
50 Back extensions
50 Wall ball shots, (20/14)
50 Burpees
50 Double unders / 150 Single unders
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151124

11/23/2015

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A shot from the last place. #tbt

MetCon (Reps)

Tabata Bench Press 

L2 = 115 / 85
L3 = 155 / 105

MetCon (Time)
6 Rounds

15 Push Press
15 Med Ball Sit Ups
15 Goblet Squats

L2 = (95/65) (14/10) (53/35)
L3 = (115/ 85) (20/14) (70/53)

MetCon (Reps)
4 Min AMRep

DU / JR x 3


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November 22nd, 2015

11/22/2015

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Skill / Strength
8 Min EMOM

4 Pause Method Deadlifts (Pause 2 seconds at mid-shin and 2 seconds above the knee) @ 70%

(3 Min Rest)

MetCon (Rounds and Reps)
8 Min AMRAP

1, 2, 3, 4...

Cluster (Clean + Thruster)
* 8 Ring Dips / 12 Plyo Push Ups

(3 Min Rest)

MetCon (Time)
5 Rounds

10 Ring Rows w / feet elevated on box
15 Squat Jumps w/ fingers locked behind head
50 Flutter kicks






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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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