by Justin Quandt | May 24, 2019 | WoD
The Foundry Union Station – CrossFitView Public Whiteboard19.05.25 (AMRAP – Reps)30 minute AMRAP In teams of 3 100 rKB swings (53/35#) 80 box step overs 20″ 60 alternating med ball sit ups 20#/14#/10# @4ft apart 40 partner Sprawl Ball 20#/14/10# 200... by Justin Quandt | May 23, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityHamstrings/Low BackSkill WorkReview tire flip techniqueMetconA: “REGIONALS 10.5 (CANADA)” 2010 CROSSFIT GAMES REGIONALS WOD (Foundry variation) (Time)In teams of 2-3... by Justin Quandt | May 22, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityCoaches Choice: suggested body part calves, ankles and anterior tibialis.MetconA: 19.05.23 (No Measure)2 minutes on/ 2 minutes off a) Row b) Assault Bike c) Suicide Drill 10,20,30... by Justin Quandt | May 21, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityFront RackStrengthA: Clean (8 x 1 complex)8 x complex 1 clean deadlift + 1 hang squat clean + 1 clean + 1 Front Squat built to a challenging complex. No missing reps today. every 90... by Justin Quandt | May 20, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersStrengthA1: DB Bench Press (12-10-8-8)A2: Single Leg Romanian DL (kb/db) (4 x 8 per leg)MetconB: 19.05.21 (AMRAP – Rounds and Reps)Every minute on the minute format x... by Justin Quandt | May 19, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityHipsStrengthA: Back Squat (12 minutes to find a heavy set of 5 for the day.)MetconB: 19.05.20 (Time)For Time CAP 25: 8 rounds of 200m run 20 air squats 10 burpees RX+: 20/14# weight...
