by Justin Quandt | Nov 2, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2-3 minutes of light Rowing or Biking. then… 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad JumpsStrengthMetcon (Weight)ON A 13:00 RUNNING... by Justin Quandt | Nov 1, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up!WorkoutMetcon (AMRAP – Reps)Team EMOM... by Justin Quandt | Oct 31, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up... by Justin Quandt | Oct 30, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3:00 Bike/Row Into… 3 ROUNDS 5/5 KB Single Leg RDLs 5 Russian KB Swings 5/5 Single Arm KB Push Press 5 Slam Balls 5/5 Alt. LungesSkillWarm-up (No Measure)E2MOM x 12 MINUTES MIN 1 & 2 – 3/3... by Justin Quandt | Oct 29, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 10/8 Calories on the Rower/Bike (Increasing effort) 5 Inch Worms 8 Arm Haulers 8 Scap Pull-ups 8 Bootstrappers 8 Sots Presses (PVC) Into… 2 ROUNDS* 5 Behind the Neck Snatch Press... by Justin Quandt | Oct 28, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Banded Face Pulls 10 BB Strict Press 5/5 Split Squats Then: 15 Banded...
