by Justin Quandt | Aug 25, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 5 Burpees 10 RKBS (workout weight) 15 Air SquatsWorkout”WHISKEY TANGO FOXTROT” (Time)FOR TIME* Run 2 Miles 60 Back Squats (Bodyweight) 60 KB Swing... by Justin Quandt | Aug 24, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings (30×1) 4 BurpeesStrengthDeadlift (1×3)ON A 15:00... by Justin Quandt | Aug 22, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Play a Game! Then… 1 ROUND of… 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward Leg Swings 10 Lateral Leg... by Justin Quandt | Aug 21, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back... by Justin Quandt | Aug 18, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)400m class jog…take it slow! Then… LINE DRILLS! 25’ each… -Samson Stretch -Floor Sweepers -Inch Worms -Toy Soldier Kicks -Frog Jumps (Full Squat, then jump for height) -Broad Jumps... by Justin Quandt | Aug 17, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)”You go, I go” partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can...
