by Justin Quandt | Aug 15, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Slam Ball or Deadlifts 10 Slam Ball ThrustersRecovery WorkoutMetcon (No Measure)EMOM x 10 MINUTES MIN 1... by Justin Quandt | Aug 14, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 pause in the hole) 5/5 Cossack Squats w/ PVC 5/5 Single Leg Glute Bridges (:02 sec pause at the top) 100m Light JogStrengthBack Squat (5-5-3-3-1-1)Back... by Justin Quandt | Aug 11, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Partner Style, Mirror One Another Through the Full Warm-up… AMRAP x 10 MINUTES 400m Run (run together) 10 Air Squats 10 KB Swings 5/5 KB Push Press (Left/Right) 5 Burpees *Athletes perform the... by Justin Quandt | Aug 10, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1 ROUND… 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power Clean 5/5 SA Ring Row 10 Alt. Step Forward Lunge 100m Run 8 DB G2O 10 Kip Swings 10... 
by Justin Quandt | Aug 9, 2019 | Blog, WoD
This is part 1 of a two-part series on programming. Workout Programming: Some of you don’t pay attention to it, whereas others nerd out on Wodify every day, mentally rehearsing the pain and glory of completing each workout. Whatever your perspective, programming... by Justin Quandt | Aug 9, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 ROUNDS :20 Singles → Fast Singles → Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch Press 5 Sots press 5 OHS 10 Alt Cossack Squat (back...
