by Justin Quandt | Jun 14, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardTeam Nate (AMRAP – Rounds and Reps)Performance*: AMRAP 20: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) Athletic: 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (53/35)... by Justin Quandt | Jun 13, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityThoracic Spine and/or ankleStrengthA1: Overhead Squat (5 x 5)Work at a moderate weight (5-7 in a 1-10 RPE scale)A2: Kipping Swing (5 x 5 @2121)Controlled kip swingMetconB:... by Justin Quandt | Jun 12, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityShouldersSkill WorkRope climb technique reviewStabilityA1: Turkish Get Up (5-4-3-2-1 per side)A2: GHD Back Extensions (4 x 5-10 controlled reps)https://youtu.be/xMyFXMZ6Ch0A3: Rope... by Justin Quandt | Jun 11, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTraningMobilityCoaches ChoiceMetconA: The 4 Quarters (4 Rounds for time)For Time: In 10 minute blocks, rest the remaining time of each block. 1) 2)1500m row/ 1200 m row 3) 4) 90/60 bike... by Justin Quandt | Jun 10, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityHipsStrengthA1: Back Squat (3 x 15 @2010)The goal is to go a bit heavier than last week’s set of 20. (45-55% of 1RM)A2: Dips (3 x 5-10 @3030)MetconB: 19.06.11 (AMRAP –... by Justin Quandt | Jun 9, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityshouldersStrengthA1: Shoulder Press (3 x 12-10-8 @3010)A2: Pull-ups (4 x 5-7 @2121)Add weight as needed.MetconB: 19.06.09 (Time)For Time: CAP 20 4 rounds 350 m run 8 toes to bar 16...
