by Justin Quandt | Jun 7, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardFarm Strong (Time)For time: 1800 m Farmer’s carry 53/35# (Indian Run style with partner) P1: work on distance P2: 3 Pull ups, 6 burpees, 9 wall balls then run to catch the partner. Then partners... by Justin Quandt | Jun 6, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityCoaches ChoiceStrengthA1: Romanian Deadlift (RDL) (3 x 8 @3131)Keep a flat back hinge at the hips . The knees bent slightly. Lower your torso as low as possible w/o loosing back... by Justin Quandt | Jun 5, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMetconA: GPP Flow 4 (19.06.06) (No Measure)3 minutes on/ 1 minute off 1)Assault Bike 2)200 m Front Rack Carry 3)GHD Hip Extension (10-20) 4)450 m run 5)Assault Bike 6)200 m front rack Carry... by Justin Quandt | Jun 4, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityFront RackStrengthA: Power Clean (1 x 3 (50%, 55%, 60%))Barbell Cycling Practice: EMOM 3 rest 1 minute EMOM 3 rest 1 minute EMOM 3 rest 1 minute EMOM 3 (15 minutes... by Justin Quandt | Jun 3, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityhipsStrengthA1: Back Squat (2 x 20 @ 2111, work between 40-50% )A2: Dips (3 x 5-12 @3131)Use matador bars or boxes. No rings today. Tempo: 3 down, pause, 3 up, pause. Men: 5-6... by Justin Quandt | Jun 2, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersSkill WorkReview DU techniqueStrengthA1: DB/KB shoulder press (4 x 8 reps @3010)A2: Ring Rows (4 x 8 @2222)A3: Double-Unders (4 x 1 minute of Practice )MetconB: 19.06.03...
