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170803

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FOE CrossFit – CrossFit

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Metcon (Time)

RXD

90sec ring pushup hold

40 db step ups (db’s by side) (45/25lbs)

30 wall ball (20/14lbs)

20 box around the worlds

1min parallette l-sit hold

30 db step ups (db’s by side)

20 wall ball

10 box around the worlds

30sec ring pushup hold

20 db step ups (db’s by side)

10 wall ball

5 box around the worlds

FITNESS

90sec plank hold

30 walking lunges

20 wall ball

10 box around the worlds

1min hollow rock hold

20 walking lunges

10 wall ball

5 box around the worlds

30sec plank hold

10 walking lunges

5 wall ball

3 box around the worlds

20170208

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Announcements

No classes Wednesday and Thursdays at 4:30 and 5:30 this week. Stay Hydrated hit some mobility or do the work out below Thanks for understanding.

Still need fitness and were planning on attending those classes. Do one from home.
4 Rounds
40 air squats
400 meter run
sign in via wodify app and post your results
Wednesday and Thursdays this week. Thanks for understanding.

FOE CrossFit – QuickFit

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Metcon (Time)

35 Front Squats ( #85)

1k row

170802

By: 0

Announcements

No classes Wednesday and Thursdays at 4:30 and 5:30 this week. Stay Hydrated hit some mobility or do the work out below Thanks for understanding.

Still need fitness and were planning on attending those classes. Do one from home.
4 Rounds
40 air squats
400 meter run
sign in via wodify app and post your results
Wednesday and Thursdays this week. Thanks for understanding.

FOE CrossFit – CrossFit

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Metcon (Time)

COMPETITOR

35 front squat (225/155lbs)

1km row

RXD

35 front squats (185/135lbs)

1km row

FITNESS

35 front squats

1km row

Pick a load that will Challenge you. The goal is 1-3 sets to complete the 35 reps

170729

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FOE CrossFit – CrossFit

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Metcon (AMRAP – Reps)

In partners perform AMRAP 15 mins of both movements:

Squat Clean (185/135lbs)

Muscle Up

* They can use any order rep scheme they like.

* Only one person on each movement at a time.

RX+ 225/155

Fitness Scale

Muscle ups: Can perform any ring or bar variation with or without jumping,/perform components of a muscle up, whether that’s technique or strength

Cleans: Scale by weight first, then from squat clean to power clean.

170728

By: 0

FOE CrossFit – CrossFit

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Metcon (AMRAP – Reps)

1-2-3-2-1min

Row

Assault Bike

Wall Ball (20/14lbs)
Today’s workout is a pyramid of time, where you start out with a minute at each movement, then with no rest, go into a straight 2 minutes of each movement, repeating for 3 minutes, and then back down to 2 minutes, with the final round of 1 minute. It is a total of 9 minutes at each movement, 27 minutes total.