by Justin Quandt | May 17, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardA: 10 k row (Time)For time: In teams of 2 10, 000 m row Switch every 500m. While 1 partner works, partner 2 completes 2 rounds of Cindy. Athlete can’t start rowing until cindy rounds have been... by Justin Quandt | May 16, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityhipMetconA: DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was... by Justin Quandt | May 15, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityCoaches ChoiceMetconA: 19.05.16 (MAP 6) (4 Rounds for time)0-9:59 900 m run 10:00-19:59 70/ 50 cals assault bike 20:00-29:59 900 m run 30:00-40:00 1500 m/ 1200 m row Score each... by Justin Quandt | May 14, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityThoracic Mobility/ AnklesStrengthA: Snatch (1 x 1)10 sets x complex: 1-3 Hang Snatch + Snatch + Overhead Squat 4-6 Hang Snatch + Snatch 7-10 Snatch Every 75 seconds For sets 1-3... by Justin Quandt | May 13, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersStrengthA1: Push Press (6 x 5 )A2: Weighted Pull-ups (6 x 3-5)MetconB: 19.05.14 (AMRAP – Rounds and Reps)AMRAP 12 6 pull ups 9 burpees 12 SA KB Clean &... by Justin Quandt | May 12, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityHipsStrengthA1: Back Squat (5-5-3-3-3 @3030)3 seconds down, 3 seconds up. No pause at the bottom. Start at 50% of 1RM and stay true to tempo.A2: Push-ups (5 x 10-20 )MetconB:...
