by Justin Quandt | Jul 3, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardFight Gone Bad (home version) (AMRAP – Reps)3 Rounds For Total Reps in 17 minutes 1 minute Air Squats 1 minute Jumping Jacks or Jump rope 1 minute Lunges or running up and down the stairs 1 minute... by Justin Quandt | Jul 2, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityCoaches ChoiceStrengthA: Power Clean (15 to build to a heavy complex)1 power clean + 1 hang power cleanMetconB: 07.03.19 (AMRAP – Rounds and Reps)AMRAP 20 5 Power Cleans 10... by Justin Quandt | Jul 1, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityHipsStrengthA1: Back Squat (6 x 3 @30X1)Work between 70-80% of 1RM Like always let the tempo determine the load.A2: Single Leg RDL (6 x 5 per side @3010)Single leg/ single arm... by Justin Quandt | Jun 30, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersStrengthA1: Shoulder Press (6 x 3-3-3-2-2-2 @2010)A2: Ring Rows (6 x 4 @3232)3 seconds down, 2 pause, 3 seconds pull, 2 second holdMetconB: Mainsite 190611 (Foundry Mod)... by Justin Quandt | Jun 28, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardA: Burgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL... by Justin Quandt | Jun 28, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardINCREDIBLE HULK (AMRAP – Rounds and Reps)AMRAP in 20 minutes 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat RX: 115/75# Athletic: 95/65# Fitness: 75/55#In teams of...
