by Justin Quandt | Feb 15, 2020 | WoD
The Foundry Union Station – CrossFitA day in the gymPlay a game for 8 minWarm-upWarm-up (No Measure)Grab a Kettlebell! 1 ROUND 5 Bootstraps 5/5 Thoracic Rotations 10 Scap Push-ups 10 Arm crosses Into… 3 ROUNDS 10 KB Sumo DL 10 DB strict press 5 DBL DB Push... by Justin Quandt | Feb 14, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3:00 PROGRESSIVE WARM-UP ON ROWER/BIKE 1:00 – Conversational Pace 1:00 – Moderate Pace :30 – Workout Pace :30 – Cool Off Pace Into… 3-4 SETS (7:00 Time Cap) 10 Alt. Samson... by Justin Quandt | Feb 13, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)GUIDED WARM UP… SU 1:00 DU 1:00 Row 1:00 Bike 1:00 :30s Hollow Hold/Wall Sit/Glute Bridge 10 Push Up to Pike 10 Lunges Into… Movement ReviewWorkoutMetcon (AMRAP – Rounds and... by Justin Quandt | Feb 12, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)PARTNER AMRAP – 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Scap Push Ups 8 Scap Pull Ups -Rest 1:00- PARTNER AMRAP – 4 MIN P1: Row... by Justin Quandt | Feb 11, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure):30 Single Unders :30 Single Leg Single Unders (Left) :30 Single Leg Single Unders (Right) :30 Backwards Single Unders* :30 Double Under/ Double Under attempts *Rope rotates in the opposite direction... by Justin Quandt | Feb 9, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1 ROUND… 5 Walking Inchworms* 10 Lunges w/ Torso Twist 10 Scap Pull-Ups 2 ROUNDS… 10 Up-Downs 5/5 DB Sumo DL 20 Shoulder Taps 5 Kip Swings 3 ROUNDS… 2 Wall Walk 5/5 DB Push Press...
