by Justin Quandt | Sep 29, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes walk the 50ftWorkoutMetcon... by Justin Quandt | Sep 29, 2019 | WoD
The Foundry Union Station – Rx+ Accessory by Justin Quandt | Sep 28, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step UpsWorkoutMetcon (3 Rounds for... by Justin Quandt | Sep 28, 2019 | WoD
The Foundry Union Station – Rx+ AccessoryA. CONDITIONINGMetcon (Time)FOR TIME 1000m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean (50/35)|(35/25)* 750m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean 500m Row 10 Strict HSPU 15 Box Jumps... by Justin Quandt | Sep 27, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Punches :30 Squat Hold (No... by Justin Quandt | Sep 27, 2019 | WoD
The Foundry Union Station – Rx+ AccessoryA. CONDITIONINGWarm-up (No Measure)No Additional Work – Hit GPP Hard!B. 60:00 GPPWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X...
