by Justin Quandt | May 31, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardPlaying Tag (AMRAP – Rounds and Reps)In teams of 2, 20 minute AMRAP P1: -5 Toes to Bar – 10 walking lunges -100 m run P2: Farmer’s hold by Justin Quandt | May 30, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityFront rack/shouldersStrengthStrength for today is to warm up to your power cleanMetconA: Team Holleyman (Time)30 Rounds For Time in teams of 2 alternating every round. CAP 35 5... by Justin Quandt | May 29, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextDeload PracticeStrengthA1: KB front rack lateral lunge (2-3 sets x 10 reps total)https://youtu.be/GH4vboGFCuw use 1 or 2 kettlebells. Bottoms up hold allowed.A2: Overhead KB windmill (2-3 sets x... by Justin Quandt | May 28, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextDeload Day PracticeMobilityCoaches ChoiceStrengthA1: Double KB/DB Z-press (4 x 8-12 @3010)https://youtu.be/5EAOBu-EQKkA2: GHD Back Extensions (4 x 5-8 as controlled as... by Justin Quandt | May 27, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextDeload Day PracticeMobilityCoaches ChoiceStrengthA1: Romanian Deadlift (RDL) (12-10-8 @ 3030)Keep a flat back hinge at the hips . The knees bent slightly. Lower your torso as low as possible w/o... by Justin Quandt | May 26, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardA: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who...
