FOE CrossFit – CrossFit Kids
Skill
Pull-Ups
Metcon (Time)
3 RFT
10 Burpees
Row 100m/50m
10 Pullups
2017 11 08
2017 11 08
FOE CrossFit – CrossFit
Front Squat (3 – 3 – 3 – 3 – 3)
Metcon (5 Rounds for weight)
Front Squats
3 – 3 – 3 – 3 – 3
2017 11 07
FOE CrossFit – CrossFit Kids
Warm-up
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
Partner WOD
Partner A hold WB is Squat
Partner B does:
Row 100m
10 Burpees
Partner A can only work while Partner B holds position.
Switch after reps complete.
2017 11 06
FOE CrossFit – CrossFit
The Fast and the Furious (Time)
COMPETITOR
“The Fast and the Furious”
20 Burpees
400m Run
20 Pullups
3 Rounds
RXD
“The Fast and the Furious”
15 Burpees
400m Run
15 Pullups
3 Rounds
FITNESS
“The Fast and the Furious”
15 Burpees
400m Run
15 Jumping Pullups
3 Rounds
15 minute cap
2017 11 06
FOE CrossFit – CrossFit
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Fitness
2 Power Cleans
4 Push-ups
6 Squats
AMRAP 3min
Rest 1 minute
5 Rounds
2017 11 05
FOE CrossFit – CrossFit
Metcon (4 Rounds for reps)
Competitor
250m Row
“With remaining time of 3min
perform”
8 Alt Hang DB Snatch (65/45lbs)
8 Ring Rows
Rest 1min
4 Rounds
RX
250m Row
“With remaining time of 3min
perform”
8 Alt Hang DB Snatch (55/35lbs)
8 Ring Rows
Rest 1min
4 Rounds
Fitness
250m Row
“With remaining time of 3min
perform”
6 Alt Hang DB Snatch
6 Ring Rows
Rest 1min
4 Rounds
2017 11 03
2017 11 02
FOE CrossFit – CrossFit Kids
Warm-up
Skill
Goblet Squat
Metcon (AMRAP – Rounds and Reps)
Since we didn’t have a Halloween WOD…
6 Minute AMRAP
10m Frankensteins
Punkin Toss
OH Walking Lunge
Werewolf Walk
2017 11 01
FOE CrossFit – CrossFit
Metcon (Time)
Competitor
60 double unders
30 box jumps (24/20″)
15 Step Up and Overs (55/35lbs)
5 Rounds
RX
50 double unders
25 box jumps (24/20″)
12 Step Up and Overs (45/25lbs)
5 Rounds
Fitness
75 Single Unders
30 Step Ups
15 Weighted Walking Lunges
5 Rounds
2017 11 01