by Justin Quandt | Jul 29, 2019 | WoD
The Foundry Union Station – Foundry 45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (6 MINUTE CAP) 10 Air Squats 6/6 Box Step-up 5/5 Single Arm Ring Rows 100m RunStrengthMetcon (Weight)EMOM x 14 MINUTES MIN 1 – 7 Tempo Front Squats (30X1)* MIN... by Justin Quandt | Jul 29, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 EZ Pace on Bike or Row Then… 2 ROUNDS 20 Alt. V-Ups 10 PVC Good Mornings 10 Alt. Cossack Squat Into… 2 ROUNDS 20 Atl. Superman 10 Reverse Lunges 5 PVC Kang Squat (:03... by Justin Quandt | Jul 28, 2019 | WoD
The Foundry Union Station – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES* 10 KB Deadlifts 7 RKBS 5/5 SA KB Front Squat 3 Up-DownsStrengthKB Clean (1×5)ON A 7:00 RUNNING CLOCK… Build to Moderate Set of 5 DBL KB... by Justin Quandt | Jul 28, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)On A 3 MINUTES RUNNING CLOCK… :30 Slow pace on bike/rower :30 Sprint -THEN- AMRAP X 9 MINUTES 7/7 DB Single Arm Bent Over Row 25’ Bear Crawl 25’ Reverse Bear Crawl 7/7 DB Single Arm... by Justin Quandt | Jul 27, 2019 | WoD
The Foundry Union Station – NC45View Public WhiteboardWarm-upWarm-up (No Measure)9 ROUNDS, :20 WORK/ :10 REST MOVEMENT 1 – Plate Deadlifts MOVEMENT 2 – Mountain Climbers MOVEMENT 3 – Plate Strict PressStrengthMetcon (Weight)EMOM x 14 MINUTES... by Justin Quandt | Jul 26, 2019 | WoD
The Foundry Union Station – NC30View Public WhiteboardExtended Warm-upWarm-up (No Measure)2 ROUNDS :30 Bike 5/5 DB Strict Press (:02 pause overhead) :30 Tuck Hold 5 Dip + Jump (against the wall)WorkoutMetcon (AMRAP – Reps)2 SETS (:45 ON / :45 OFF) :45 DB...
