by Justin Quandt | Feb 11, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure):30 Single Unders :30 Single Leg Single Unders (Left) :30 Single Leg Single Unders (Right) :30 Backwards Single Unders* :30 Double Under/ Double Under attempts *Rope rotates in the opposite direction... by Justin Quandt | Feb 9, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1 ROUND… 5 Walking Inchworms* 10 Lunges w/ Torso Twist 10 Scap Pull-Ups 2 ROUNDS… 10 Up-Downs 5/5 DB Sumo DL 20 Shoulder Taps 5 Kip Swings 3 ROUNDS… 2 Wall Walk 5/5 DB Push Press... by Justin Quandt | Feb 8, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3:00 Bike → :20 Work/:40 Recovery* *Every round of :20 Work, increase the pace! Then… 3 ROUNDS 5 Bootstrappers 10 Cossack Squats 10 Scap Pull-Ups 5 Kipping SwingsPartner WorkoutMetcon (Time)IN... by Justin Quandt | Feb 5, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)GENERAL WARM UP 2 Min Bike/Row (Increase pace every 30s) Into… 1:00 Groiner Stretch (Left) 1:00 Groiner Stretch (Right) 1:00 Couch Stretch (Left) 1:00 Couch Stretch (Right) Into… AMRAP x 4 MINUTES 20... by Justin Quandt | Feb 4, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)ON A 8:00 RUNNING CLOCK… 4:00 Bike/Row -THEN- AMRAP WITH REMAINING TIME LEFT 10 Bootstraps 10 KB DL 10 Alt Step Ups 10 Up-Downs 10 Scap Pull-UpsWorkoutMetcon (No Measure)DEATH BY (7:00 Cap)…. 6...
