by Justin Quandt | Oct 5, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Class 400m jog (or 2:00 bike/row if cannot run)! Then… 4 ROUNDS :20 Mt Climbers :20 Bottom of Squat Hold :20 Inch WormsWorkoutFilthy Fifty (Time)For Time: 50 Box jumps, 24″ 50 Jumping... by Justin Quandt | Oct 5, 2019 | WoD
The Foundry Union Station – Rx+ AccessoryA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)Class 400m jog (or 2:00 bike/row if cannot run)! Then… 4 ROUNDS :20 Mt Climbers... by Justin Quandt | Oct 3, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Game Time! Then… 2 ROUNDS… 20 Jumping Jacks 20 Mountain Climbers 20 Lunges 20 Hollow Flutter Kicks 20 Air Squats 10 Groiners with Twist 10 Forward Leg Swings (each side) 10 Lateral Leg... by Justin Quandt | Oct 3, 2019 | WoD
The Foundry Union Station – Rx+ Accessory by Justin Quandt | Oct 2, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 ROUNDS Increasing Effort on Bike in Round 2… 1:30 Bike 14 Step Back Lunges 7 Bent Over Row (w/ empty barbell, :02 pause at chest) 7 Jump Squats (focus on powerful, not high jump) 7 Barbell... by Justin Quandt | Oct 2, 2019 | WoD
The Foundry Union Station – Rx+ AccessoryA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)2 ROUNDS Increasing Effort on Bike in Round 2… 1:30 Bike 14 Step Back Lunges 7...
