by Justin Quandt | Oct 27, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Row Specific Warm-up then… Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements… – Superman Rocks – Mountain Climbers – Banded Good Mornings... by Justin Quandt | Oct 26, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Coach B’s Junkyard Dog Warm-up!StrengthSquat Clean (1×3)ON A 8:00 RUNNING CLOCK… Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be... by Justin Quandt | Oct 25, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman HoldPartner WorkoutMetcon (Time)IN TEAMS OF 2… 4 ROUNDS FOR TIME 45 Cal Bike 25... by Justin Quandt | Oct 24, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort… AMRAP x 5 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog... by Justin Quandt | Oct 23, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 ROUNDS 15 Jumping Jacks 10 Lunges 10 Double DB Sumo Deadlifts 10 Up-Downs 10 Push-ups Into… 2 ROUNDS 15 Single/Double Unders 10 Step-ups 10 Slam Ball G2OH 10 DB Burpees 10 Ring Rows – 10... by Justin Quandt | Oct 22, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Crab walk 25ft Carioca (both sides) 25ft Broad jumps 200m Jog then… 5 Bootstraps 10 Alt Groiners with Twist 10 Split Squats/leg...
