by Justin Quandt | Jul 24, 2019 | WoD
The Foundry Union Station – NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND… 30ft High Knees 30ft Butt Kickers 30ft Side Shuffle (switch half way) 10 Slow Scap Push-Ups* 5/5 Single Arm Ring-RowsWorkout”NICOLE-ISH” (AMRAP –... by Justin Quandt | Jul 24, 2019 | WoD
The Foundry Union Station – NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (5 MINUTE CAP) 5 Clean Deadlift 5 High Hang Muscle Clean 5 Strict Press 100m RunStrengthClean and Jerk (EVERY 1:00 FOR 10 SETS)2 TNG Clean & Jerks* *Increase weight... by Justin Quandt | Jul 24, 2019 | WoD
The Foundry Union Station – NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)FOR QUALITY* 10:00 Slow Monostructural Work 10:00 Pre-hab or Mobility *Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional... by Justin Quandt | Jul 23, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityCoaches ChoiceStrengthA: Thruster (16 x 7)Barbell Cycling/ Open Conditioning Every minute on the minute for 16 minutes: Odd numbers: 7 Thruster Even numbers: :40 seconds of burpees... by Justin Quandt | Jul 23, 2019 | WoD
The Foundry Union Station – NC30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 4 MINUTES… Min 1- :30 Burpees → :30 Burpee Step-Up Min 2- :30 DB Muscle Clean → :30 DB Hang Power Clean *Switch movements at mid-point of warm-upWorkoutMetcon (No... by Justin Quandt | Jul 23, 2019 | WoD
The Foundry Union Station – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 50 Single Unders 50’ Bear Crawl (butt higher than shoulders) 10 Ring RowsStrengthMetcon (No Measure)EVERY 3:00 FOR 4 SETS 10 Deficit Push-ups* 12 Parallette or Box...
