by Justin Quandt | Jul 22, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityhamstringsStrengthA: Deadlift (4 x 8 @3010)MetconB: 19.07.23 (AMRAP – Rounds and Reps)AMRAP 12 12 Alternating DB Box Step Up 12 DB Hang Power Clean and Jerk (6 right/ 6 left)... by Justin Quandt | Jul 22, 2019 | WoD
The Foundry Union Station – NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 8 KB Sumo Deadlifts 8 Med. Ball Front Squats :30 Bike 8 KB Upright Rows 8 Med. Ball Push Press to targetWorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 15 MINUTES 15... by Justin Quandt | Jul 22, 2019 | WoD
The Foundry Union Station – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run :25 Push-up Plank 5/5 Single Arm DB Deadlift 5/5 Single Arm DB Power CleanStrengthDeadlift (6-4-2-6-4-2)Deadlift @Moderate-Heavy -Rest 2:00 b/t... by Justin Quandt | Jul 21, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersStrengthA1: KB Push Press (5 x 8-8-6-6-6 @30X0)A2: Supine Bar Rows (5 x 6 @4042)MetconB: OTM series (HW, TTB, AB, (Calories)(1 minute on/:15 seconds off ) x 16 (20 minutes)... by Justin Quandt | Jul 19, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardOpen 18.1 – Team Version (AMRAP – Rounds and Reps)In teams of 2, one working at a time. AMRAP in 20 minutes 8 Toes-to-Bars 10 Dumbbell Hang Clean-and-Jerks (50/35 lb) 14/12 calorie... by Justin Quandt | Jul 18, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersStrengthA1: Close Grip Bench Press (5 x 6 @30X1)Hands 16″ apart. (hands just outside the smooth area of the bar) Focus on elbows close to the ribcage and shoulders...
