by Justin Quandt | Jul 10, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityCoaches ChoiceStrengthA1: 3 point Kb/db row (3 x 8-12 @2221)Use a box or bench to rest one hand on top while both feet are planted on the ground. Use other hand to row the kb/db... by Justin Quandt | Jul 9, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityCoaches ChoiceStrengthA: Thruster (16 x 5 )Barbell Cycling/ Open Conditioning Every minute on the minute for 16 minutes: Odd numbers: 5 Thruster Even numbers: :30 seconds of burpees... by Justin Quandt | Jul 8, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityHamstringsStrengthA1: Deadlift (3 x 12 @4010)Work between 30-40% of your 1RM is over 300#, if your 1RM is under 300# then you might go to 50%. Like always let tempo and form... by Justin Quandt | Jul 7, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersStrengthA1: Shoulder Press (Find a technical 1RM)if you are new to classes complete: 5 sets x 3 reps @3030 A2: optional double or triple under practice in between your... by Justin Quandt | Jul 5, 2019 | WoD
The Foundry Union Station – CrossFitView Public Whiteboard19.07.06 Open Gym Flow (Time)For Time: 100 calories (bike or row) 80 Wall Balls 20/14# 60 DB Snatches 50/35# 40 Toes to Bar 20 by Justin Quandt | Jul 4, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMetconA: Team 1776 (Foundry Mod) (Time)For Time (in a Team of Three) American Kettlebell Swings (53/35/26lb) Box Jumps (24/20/12 in) Air Squats Push-Ups Burpees Pull-ups (ring rows)...
