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171014

By: 0

FOE CrossFit – CrossFit

Metcon (Time)

Partner Workout

RX+

Buy In:

100 GHD Situps

I go, you go…

Then complete:

10 Barbell Walking Lunges

10 Lateral Box Jumps

10 Rounds

RX

Partner Workout

Buy In:

80 GHD Situps

I go, you go…

Then complete:

10 Barbell Walking Lunges

10 Lateral Box Jumps

10 Rounds

FITNESS

Partner Workout

Buy In:

80 Partner High Five Situps

I go, you go…

Then complete:

10 DB Walking Lunges

10 Lateral Step Ups

10 Rounds

171013

By: 0

FOE CrossFit – CrossFit

Metcon (AMRAP – Reps)

RX+

30sec KB Single Arm Carry (right)

30sec KB Suitcase Deadlift (right)

30sec Hip Extensions

30sec Superman Hold

30sec KB Suitcase Deadlift (left)

30sec KB Single Arm Carry (left)

1min rest

4 Rounds

70/55lb Kettlebells

RX

30sec KB Single Arm Carry

30sec KB Suitcase Deadlift (right)

30sec Hip Extensions

30sec Superman Hold

30sec KB Suitcase Deadlift (left)

30sec KB Single Arm Carry

1min rest

4 Rounds

55/35lb Kettlebells

FITNESS

30sec KB Single Arm Carry

30sec KB Suitcase Deadlift (right)

30sec Hip Extensions

30sec Superman Hold

30sec KB Suitcase Deadlift (left)

30sec KB Single Arm Carry

1min rest

4 Rounds
Rx + – Arms straight out on Superman hold

-5 Reps from that round if you break on superman hold.

171011

By: 0

FOE CrossFit – CrossFit

Metcon (Time)

RX+

10 Squat Clean (205/145lbs)

10 Hang Squat Clean (185/135lbs)

10 Squat Snatch (155/115lbs)

10 Hang Squat Snatch (135/95lbs)

10 Squat Snatch (155/115lbs)

10 Hang Squat Clean (185/135lbs)

10 Squat Clean (205/145lbs)

RX

10 Squat Clean (155/115lbs)

10 Hang Squat Clean (135/95lbs)

10 Squat Snatch (115/75lbs)

10 Hang Squat Snatch (95/65lbs)

10 Squat Snatch (115/75lbs)

10 Hang Squat Clean (135/95lbs)

10 Squat Clean (155/115lbs)

FITNESS

6-8-10

Front Squat

Hang Power Clean

Power Snatch

Hang Power Snatch

171009

By: 0

FOE CrossFit – CrossFit

Metcon (3 Rounds for weight)

RX

3 OH Squat @ 80%

EMOM for 5min

rest 2min

5 OH Squat @ 70%

EMOM for 5min

rest 2min

7 OH Squat @ 60%

EMOM for 5min

FITNESS

3 OH Squat

Every 90sec for 4 rounds

rest 2.5min

5 OH Squat

Every 90sec for 4 rounds

rest 2.5min

7 OH Squat

Every 90sec for 4 rounds

Overhead Squat

171007

By: 0

FOE CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

RXD

40 Double Unders

20 DB Single Arm Power Snatch (right arm)

40 Double Unders

20 DB Single Arm Push Press (right arm)

40 Double Unders

40 DB Slams

40 Burpees

40 Double Unders

20 DB Single Arm Push Press (left arm)

40 Double Under

20 DB Single Arm Power Snatch (left arm)

45/25lb Dumbbells

scale to 50 single unders

RX plus 50 double unders

50/35 Dumbbell