by Justin Quandt | Dec 3, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Then… 20 Glute Bridge Ups 20 Arm Circles Forward 20... by Justin Quandt | Nov 29, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)In teams of two 400 meter Row alternating every 50 meters Then… AMRAP 4 6 Inchworms 6 Up downs 6 Ring rows 6 Small Kipping –>Big kipping—->Kipping pull-upsPartner WorkoutMetcon (No... by Justin Quandt | Nov 28, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Grab a Partner and a Wall Ball (LIGHT!) 1 ROUND P1: 5 Bootstraps + 20 Shoulder taps + 20 Mtn Climbers P2: Holds the Med Ball + Lunges Switch when P1 is done with all 3 movements! Then Partners line... by Justin Quandt | Nov 27, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Happy Thanksgiving! Here’s a workout you can do with your family!! 400m Run aka Turkey Trot (weather permitting) -THEN- 3 ROUNDS EACH PARTNER 1 10 Air Squats 5 Inchworms 10 Up Downs 5 Glute... by Justin Quandt | Nov 26, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3:00 Bike INTO… 2 ROUNDS 10 Long Step Lunges 10 Bootstrapper Squats 25’ Duck Walking 10 Arm Crosses 10 Arm Circles :30 Bar HangStrengthFront Squat (5-5-5*)5-5-5* Front Squat *Set 1 – 65% x... by Justin Quandt | Nov 23, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters...
