by Justin Quandt | Aug 8, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 250m Row (Stays the same) 7 Squats → Front Squats (PVC) → OH Squats (PVC) 7 Push-ups → Ring Support → Dip Negative 7 Scap Pull-ups → Chin-ups → Pull-ups 7 Sit-ups → Leg Lifts → Hanging Knee... by Justin Quandt | Aug 7, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)‘Old School Gym Class” Warm-up… 3 ROUNDS 10 High Knees (each) 10 Sit-ups 10 Mountain Climbers (each) 10 Arm Crosses 10 Tuck-JumpsExtended Warm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1... by Justin Quandt | Aug 4, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)”Rock Paper Scissor” w/ Burpee Penalty! – Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees.... by Justin Quandt | Aug 3, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)7 MIN PARTNER AMRAP PARTNER 2 Complete… 1 ROUND OF… 20 MB Russian Twists 10 Box Step Ups 10 MB FS Squats 10 MB G2OH PARTNER 2 Hold any Static Position… Plank, Hollow/Tuck Hold, Squat Hold,... by Justin Quandt | Aug 2, 2019 | WoD
The Foundry Union Station – Foundry 45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8 SA KB Deadlifts → 8 SA Russian KBS (Straight arm) 8 SA KB Presses → 8 SA KB Push Presses 25’ KB OH Walk → 8 SA KB OH Walking LungesStrengthWarm-up (No... by Justin Quandt | Aug 2, 2019 | WoD
The Foundry Union Station – NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES* WITH A PARTNER… 20 Cal. Bike 20 Air Squats 20 Hollow Rocks 20 Push-Ups *One partner works, one partner rests. Athletes can split the work in any way. Get as far...
