by Justin Quandt | Aug 2, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)500m Row into… 3 ROUNDS FOR QUALITY (really feeling the positions) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front Squats (hold bottom and bounce... by Justin Quandt | Aug 1, 2019 | WoD
The Foundry Union Station – Foundry 45View Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP IN TEAMS OF 2… 2 ROUNDS (P1 is the pacer, P2 performs reps of rope until P1 finishes round) Partner 1… 20 Alternating V-Ups → 15 Kip Swings 10... by Justin Quandt | Aug 1, 2019 | WoD
The Foundry Union Station – NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 3 Burpees 5 DB Strict Press 5/5 Single Leg DB RDLs 10 Step-ups :20 Hollow HoldWorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 – 15/12 Cal. Bike MIN 2... by Justin Quandt | Aug 1, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)4 ROUNDS :30 Bike 25’ Forward Bear crawl 25’ Reverse Bear crawl 8/8 DB Cross Body Single Leg RDL 6/6 SA Half Kneeling DB Arnold Press 4/4 SA DB Overhead Split SquatWorkoutMetcon (AMRAP – Rounds... by Justin Quandt | Aug 1, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP IN TEAMS OF 2… 2 ROUNDS (P1 is the pacer, P2 performs reps of rope until P1 finishes round) Partner 1… 20 Alternating V-Ups → 15 Kip Swings 10 Lunges... by Justin Quandt | Jul 31, 2019 | WoD
The Foundry Union Station – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 5 SA Single Leg KB RDL 5 SA KB Front Squats 5 SA KB Strict Press 10 Plank Jacks* *In a Plank Position, jump your feet wide and then jump them back...
