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171130

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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…

171129

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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

171124

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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…

170515

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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…

171120

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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…