by Justin Quandt | Aug 31, 2019 | WoD
The Foundry Union Station – Rx+ AccessoryA. CONDITIONING5k Run (Time)Max Effort 5k Run1. NOT FOR TIME Run 5k -Rest 5:00- 2. NOT FOR TIME Row 5k *Take both efforts at a moderate, sustainable pace. Get an idea of your pacing and feel for both efforts. We will see... by Justin Quandt | Aug 31, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH WalkPartner StrengthBench... by Justin Quandt | Aug 29, 2019 | WoD
The Foundry Union Station – Rx+ Accessory by Justin Quandt | Aug 29, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Play a Game! Then… 3 ROUNDS 20 Plank Medball Taps → Mountain Climbers → Groiners 10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O 10 Air Squats → Lunges → Sit-upsRecovery... by Justin Quandt | Aug 28, 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 1RM Clean & Jerk.B. 60:00 GPPWarm-upWarm-up (No Measure)3:00 Bike Then… 2 ROUNDS 15 Jumping... by Justin Quandt | Aug 28, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3:00 Bike Then… 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC Press From Split* *PVC press will be from the front rack...
