by Justin Quandt | Sep 8, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK… Play a game or intro a skill! Then… GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20 Cals on Bike or Rower 20 Russian Twists w/... by Justin Quandt | Sep 8, 2019 | WoD
The Foundry Union Station – Rx+ Accessory by Justin Quandt | Sep 7, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)”You go, I go” partner, chipper style warm-up. IN TEAMS OF 2… 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Downs 1,000m row (switching every 250m) 10... by Justin Quandt | Sep 7, 2019 | WoD
The Foundry Union Station – Rx+ AccessoryA. CONDITIONINGMetcon (Time)FOR TIME* 50-40-30-20-10 Cal Bike Sit-up *Perform 5 DB Manmakers After Each Movement @ (40/30) for 10 total per round. 50 Cals then 5 MM, 50 Situps then 5 MM, 40 Cals then 5MM and so... by Justin Quandt | Sep 6, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 Minutes on a Bike or Rower then… AMRAP x 4 MIN 10 KB Deadlifts 10 KB Russian Swings 10 KB American Swings :30 KB Goblet Squat HoldStrengthMetcon (Weight)ON A 15:00 RUNNING CLOCK… Build... by Justin Quandt | Sep 6, 2019 | WoD
The Foundry Union Station – Rx+ AccessoryA. CONDITIONINGCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15...
