by Justin Quandt | Oct 21, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs) :30 Filly Hold/Arm * 8 Up-Downs 16 Alt Prisoner Step-Ups ** *Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch **Prisoner... by Justin Quandt | Oct 20, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps** 2 Wall Walks *Waiter Walk = Plate balancing in the palm... by Justin Quandt | Oct 19, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo Deadlifts :30 Up-Downs 10 DeadliftsSkillWarm-up (No... by Justin Quandt | Oct 18, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)FBB Flow Warm-up 3-4 ROUNDS… 1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!) 10 Steps Bear Crawl Forward (slow & intentional) 10 Steps Bear Crawl Backward (slow &... by Justin Quandt | Oct 17, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 QUICK ROUNDS — Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double UndersWorkoutCrossfit Games Open 20.2 (Ages 16-54) (AMRAP –... by Justin Quandt | Oct 16, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Play a Game!Partner WorkoutMetcon (No Measure)IN TEAMS OF 2… AMRAP x 15 MINUTES P1 – Row for Cals P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls -Rest 2:00- AMRAP x 15...
