by Justin Quandt | Jul 26, 2019 | WoD
The Foundry Union Station – NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 1:00 Bike (Easy Pace) → :45 Bike (Moderate Pace) → :30 Bike (Workout Pace) 15 Slam Balls 10 Up-DownsStrengthMetcon (No Measure)4 SETS FOR QUALITY :30 L-Hang or Tuck-Hang... by Justin Quandt | Jul 25, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobility Front rack/ wristsStrengthA: Power Clean (5 x 3 )Every 2 minutes for 10 minutes, 3 touch and go power cleans. The goal is to practice the touch and go technique while getting... by Justin Quandt | Jul 25, 2019 | WoD
The Foundry Union Station – NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 4 Burpee Broad Jumps 6 Alt. Groiners/Spiderman Lunges (3/leg) 8 Med. Ball Front Squats Immediately into … Row technique (3 min)WorkoutMetcon (5 Rounds for... by Justin Quandt | Jul 25, 2019 | WoD
The Foundry Union Station – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 8 Box Step-ups 6 DB Thrusters 4 Russian KB SwingsStrengthMetcon (No Measure)FOR QUALITY 1-2-3-4-5-6-7-8 DB Chest Fly DB Chest Press -Rest 2:00-... by Justin Quandt | Jul 25, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 KB Deadlift 10 Russian KB Swings 15 Jumping Jacks 20 Mountain Climbers *Once the AMRAP is completed, 400m group run…keep everyone together, no one gets... by Justin Quandt | Jul 24, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityCoaches ChoiceMetconA: Team 8k row (Time)Row 8000 m for Time In teams of 2 alternating every 1000mAccessoryB: Durante Core (Time)5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10...
