by Justin Quandt | Sep 13, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3:00 min Bike/Row…just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Punches (behind neck) 5 BB Strict Press (behind... by Justin Quandt | Sep 13, 2019 | WoD
The Foundry Union Station – Rx+ AccessoryA. CONDITIONINGCrossFit Games Open 11.4 (AMRAP – Rounds and Reps)10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsB. 60:00 GPPWarm-upWarm-up (No Measure)3:00 min... by Justin Quandt | Sep 12, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch :20 Walking Rest **10 MIN CAP**WorkoutMetcon (No Measure)E2MOM x 20... by Justin Quandt | Sep 12, 2019 | WoD
The Foundry Union Station – Rx+ Accessory by Justin Quandt | Sep 11, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 ROUNDS :30 Inchworms :30 Cossack Squats :30 Bootstrappers -THEN- AMRAP X 5 MINUTES (WITH BARBELL) 10/10 Elbow Punches :30 Squat Hold 10/10 Leg SwingsStrengthFront Squat (3-3-3-3-3)Front Squat... by Justin Quandt | Sep 11, 2019 | WoD
The Foundry Union Station – Rx+ AccessoryA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 3RM Front Squat. In GPP, DB Thrusters are (50/35).B. 60:00 GPPWarm-upWarm-up (No Measure)2 ROUNDS :30...
