FOE CrossFit

FOE CrossFit – CrossFit

FMS (AMRAP – Rounds)

RX+

FMS

5 HSPU

6 Toes to Bar

7 Thruster (95/65lbs)

EMOM for as long as possible

RXD

FMS

5 BB Push Press (75/55lbs)

6 Toes to Bar

7 Thruster (75/55lbs)

EMOM for as long as possible

FITNESS

FMS

6 BB Push Press (45/35lbs)

6 Situp

6 Thruster (45/35lbs)

EMOM for as long as possible

FOE CrossFit – CrossFit Kids

Warm-up

Skill

Pumpkin Squat

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

10m Frankensteins

Punkin Toss

OH Walking Lunge

Werewolf Walk

FOE CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP

31 Calorie Row

31 Pushups

31 Pull-ups

31 Jumping lunges

31 KB swings (55/35)

31 GHD’s

31 Burpees

31 Wallballs (20/14)

31 BoxJumps (24/20)

31 Medball Cleans (20/14)

FOE CrossFit – CrossFit

Metcon (4 Rounds for time)

COMPETITOR

0-5min

Assault Bike 60/50cals

5-10min

30 Cluster (155/115lbs)

10-15min

Run 800m

15min +

25 Squat Clean (155/115lbs)

RXD

0-5min

Assault Bike 50/40cals

5-10min

30 Cluster (135/95lbs)

10-15min

Run 800m

15min +

25 Squat Clean (135/95lbs)

FITNESS

0-5min

Assault Bike 30/20cals

5-10min

30 Power Clean and Push Press

10-15min

Run 800m

15min +

25 DB Squat Clean
Scoring – Time taken to complete each one added together to get one total time. Record each round.

FOE CrossFit – CrossFit

Metcon (Time)

In Teams of two:

1000m Prowler Push

200m Partner Carry

1000m Farmers Carry

200m Partner Carry

200m Broad Jump

200m Partner Carry

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

FOE CrossFit – CrossFit

Metcon (Time)

Rx+

8 Deficit HSPU

8 1 MB Clean + 1 MB Front Squat

5 Rounds

8 HSPU

8 1 Front Squat + 1 Wall Ball

5 Rounds

Rx

6 Strict HSPU

6 1 MB Clean + 1 MB Front Squat

5 Rounds

6 HSPU

6 1 Front Squat + 1 Wall Ball

5 Rounds

FITNESS

6 Press

6 1 MB Clean + 1 MB Front Squat

5 Rounds

6 Press

6 1 Front Squat + 1 Wall Ball

5 Rounds

FOE CrossFit – CrossFit Kids

Warm-up

Skill

Wall Balls

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

Bear Crawls

10 Mountain Climbers

5 Wall Balls

FOE CrossFit – CrossFit

Metcon (AMRAP – Reps)

Rx

5min AMRAP Bar Muscle Ups

3min Hang From Bar

rest 2min

5min AMRAP meters Row

3min Ring Hold

FITNESS

5min AMRAP Burpee

3min Hold at the bottom position in Ring Row

rest 2min

5min AMRAP meters Row

3min Plank
Scoring –

Total MU reps + Total Rowing metres – total rep deduction from Hang and Hold = Total Reps.

FOE CrossFit – CrossFit

Split Squats (2 – 2 – 2 – 2 – 2)

Reach into a Lunge Position. Drop hips

front foot maintains a vertical shin angle, driving through the heels. Back foot stays on the front of the toes

Metcon (5 Rounds for weight)

Split Squat

2-2-2-2-2

FOE CrossFit – CrossFit Kids

Warm-up

Front Squat

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

Row 100m

10 HRPU

4 Shuttle Runs