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171020

By: 0

FOE CrossFit – CrossFit

Lady Mash Up (Time)

LADY MASH UP

RX

3 Rnds Cindy

5 Pullups

10 Pushups

15 Air Squats

2 Rnds Nancy

400m Run

15 OH Squats (95/65lbs)

1 Rnd Eva

800m Run

30 KB Swings (32/24kgs)

30 Pullups

FITNESS

3 Rnds Cindy

5 Jumping Pullups

10 Pushups

15 Air Squats

2 Rnds Nancy

400m Run

15 OH Squats

1 Rnd Eva

800m Run

20 KB Swings

30 Jumping Pullups

171019

By: 0

FOE CrossFit – CrossFit

Metcon (4 Rounds for weight)

Deadlift

1-5-10-15
Find a heavy single for the day. Base subsequent percentages off of that number.

1: heavy single for the day

5: ~80-85%

10: ~65-70%

15: ~55-65%

Deadlift (1 – 5 – 10 – 15)

1: heavy single for the day

5: ~80-85%

10: ~65-70%

15: ~55-65%

171016

By: 0

FOE CrossFit – CrossFit

Metcon (AMRAP – Rounds)

RX+

5 Strict Pullup

5 Strict Ring Dip

EMOM 4min

6 Bar Muscle Up

EMOM 4min

7 Wall Climbs

EMOM 4min

8 Toes to Bar

8 Ring Pushup

EMOM 4min

RX

4 Strict Pullup

4 Strict Ring Dip

EMOM 4min

4 Bar Muscle Up

EMOM 4min

5 Wall Climbs

EMOM 4min

6 Toes to Bar

6 Ring Pushup

EMOM 4min

FITNESS

4 Hard Ring Rows

4 Hard Box Dips

EMOM 4min

8 Jumping Muscle Up

EMOM 4min

3 Wall Climbs

EMOM 4min

6 Hanging Leg Raises

6 Pushup

EMOM 4min

171014

By: 0

FOE CrossFit – CrossFit

Metcon (Time)

Partner Workout

RX+

Buy In:

100 GHD Situps

I go, you go…

Then complete:

10 Barbell Walking Lunges

10 Lateral Box Jumps

10 Rounds

RX

Partner Workout

Buy In:

80 GHD Situps

I go, you go…

Then complete:

10 Barbell Walking Lunges

10 Lateral Box Jumps

10 Rounds

FITNESS

Partner Workout

Buy In:

80 Partner High Five Situps

I go, you go…

Then complete:

10 DB Walking Lunges

10 Lateral Step Ups

10 Rounds

171013

By: 0

FOE CrossFit – CrossFit

Metcon (AMRAP – Reps)

RX+

30sec KB Single Arm Carry (right)

30sec KB Suitcase Deadlift (right)

30sec Hip Extensions

30sec Superman Hold

30sec KB Suitcase Deadlift (left)

30sec KB Single Arm Carry (left)

1min rest

4 Rounds

70/55lb Kettlebells

RX

30sec KB Single Arm Carry

30sec KB Suitcase Deadlift (right)

30sec Hip Extensions

30sec Superman Hold

30sec KB Suitcase Deadlift (left)

30sec KB Single Arm Carry

1min rest

4 Rounds

55/35lb Kettlebells

FITNESS

30sec KB Single Arm Carry

30sec KB Suitcase Deadlift (right)

30sec Hip Extensions

30sec Superman Hold

30sec KB Suitcase Deadlift (left)

30sec KB Single Arm Carry

1min rest

4 Rounds
Rx + – Arms straight out on Superman hold

-5 Reps from that round if you break on superman hold.