by Justin Quandt | Feb 8, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3:00 Bike → :20 Work/:40 Recovery* *Every round of :20 Work, increase the pace! Then… 3 ROUNDS 5 Bootstrappers 10 Cossack Squats 10 Scap Pull-Ups 5 Kipping SwingsPartner WorkoutMetcon (Time)IN... by Justin Quandt | Feb 5, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)GENERAL WARM UP 2 Min Bike/Row (Increase pace every 30s) Into… 1:00 Groiner Stretch (Left) 1:00 Groiner Stretch (Right) 1:00 Couch Stretch (Left) 1:00 Couch Stretch (Right) Into… AMRAP x 4 MINUTES 20... by Justin Quandt | Feb 4, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)ON A 8:00 RUNNING CLOCK… 4:00 Bike/Row -THEN- AMRAP WITH REMAINING TIME LEFT 10 Bootstraps 10 KB DL 10 Alt Step Ups 10 Up-Downs 10 Scap Pull-UpsWorkoutMetcon (No Measure)DEATH BY (7:00 Cap)…. 6... by Justin Quandt | Feb 3, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 ROUNDS (12 MIN CAP) 1:00 Rower/Bike (Increasing Pace Each Round) 5/5 Single Arm DB Strict Press :30 Bar Hang 5 Inchworms -THEN – 2 ROUNDS 1:00 Rower/Bike (Increasing Pace Each Round) 10... by Justin Quandt | Feb 1, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)In teams of 2 P1 Holds a plank P2 Flow stretch, Scap pull-ups 5 Light DB Strict press 3 each arm, jump squats 5 Then switch with your partner 4 ROUNDSWorkoutMetcon (AMRAP – Reps)In Teams of 2 6... by Justin Quandt | Jan 31, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 ROUNDS 1:00 — :30 Slow Air Squats / :30 Fast Air Squats 1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps 1:00 — Plate Ground to Overhead (:01 Pause OH)...
