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FOE CrossFit - CrossFitMetcon (Time)Rx+ 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 95-135-155-185 Women: 65-95-115-125 Rx 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 65-95-135-155 Women: 45-65-95-115 FITNESS 8-6-4-2 1 Power Snatch 1…

2017 11 29

171129

By: Dash Minick 0

FOE CrossFit - CrossFitPain Optional (AMRAP - Reps)RX+ EMOM 12min 3 Front squat (225/155lbs) AMRAP Muscle up for the remaining minute RX EMOM 12min 3 Front squat (185/125lbs) AMRAP Ring Dip for the remaining minute FITNESS EMOM 12min 5 Front squat (95/65lbs) AMRAP 20-inch box pushup for the remaining minute

2017 11 28

171128

By: Dash Minick 0

FOE CrossFit - CrossFitMetcon (Time)Rx 50-40-30-20-10 Double Unders Hip Extensions Weighted Situp FITNESS 50-40-30-20-10 Double Unders Hip Extensions Weighted Situp

2017 11 27

171127

By: Dash Minick 0

FOE CrossFit - CrossFitShoulder Press (3-3-3-3-3)Push Press (3-3-3-3-3)Metcon (10 Rounds for weight)Shoulder Press 3-3-3-3-3 Push Press 3-3-3-3-3

2017 11 26

171125

By: Dash Minick 0

FOE CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Rx+ 100m Run 10 GHD Situps 10 DB Plank Rows (65/45lbs) Each Round, add 100m Run + 10 GHD Situps and 10 DB Plank Rows AMRAP 24min Rx 100m Run 10 GHD Situps 10 DB Plank Rows (55/35lbs) Each Round, add 100m…

2017 11 24

171124

By: Dash Minick 0

FOE CrossFit - CrossFitJerk Snatcher (Time)RX+ Gymnastics Max Chest to Bar Pullup “Jerk Snatcher” 20 Clean and Jerk 20 Snatch 135/95lbs RX Gymnastics Kipping + Chest to Bar Pullups “Jerk Snatcher” 20 Clean and Jerk 20 Snatch 95/65lbs FITNESS Gymnastics Pullup “Jerk Snatcher” 20 Clean and Jerk 20 Snatch 65/45lbsChest-To-Bar…

2017 11 23

171123

By: Dash Minick 0

FOE CrossFit - CrossFitMetcon (3 Rounds for reps)Rx+ 2min Bench Press (80% 1RM) 1min Rest 2min Assault Bike 1min Rest 3 Rounds Rx 2min Bench Press (75% 1RM) 1min Rest 2min Assault Bike 1min Rest 3 Rounds FITNESS 2min Bench Press 1min Rest 2min Assault Bike 1min Rest 3 Rounds

2017 11 22

170515

By: Dash Minick 0

FOE CrossFit - CrossFitMetcon (Time)Rx+ 1min Plate OH Hold (45/25lbs) 12 Plate Overhead Walking Lunges 15 Plate Squats 18 Plate Lateral Jump Overs 5 Rounds Rx 1min Plate OH Hold (25/15lbs) 12 Plate Overhead Walking Lunges 15 Plate Squats 18 Plate Lateral Jump Overs 5 Rounds FITNESS 1min Plate OH…

2017 11 21

171121

By: Dash Minick 0

FOE CrossFit - CrossFitWeighted Pull-ups (5-3-1-1-1)Metcon (5 Rounds for reps)Weighted Pull-ups 5 - 3 - 1 - 1 - 1

2017 11 20

171120

By: Dash Minick 0

FOE CrossFit - CrossFitChewbacca (Time)Rx+ “Chewbacca” 1km Row 50 Wall Ball (20/14lbs) 50 Box Jumps (24/20-inch) 50 Ring Pushups 50 KB Swing (24/16kgs) 50 MB Clean 1km Row Rx “Chewbacca” 1km Row 50 Wall Ball (20/14lbs) 40 Box Jumps (24/20-inch) 30 Ring Pushups 40 KB Swing (24/16kgs) 50 MB Clean…

2017 11 19

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY FOE CrossFit FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY FOE CrossFit FREE!

New To CrossFit

Experienced CrossFitter