by Justin Quandt | May 3, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardA: 19.05.04 (Time)In a 40 minute window: Run 1 mile 100 front squats 95/65/45 100* Assault bike Calories 1000 m row each Run 1 mile – with the remaining time complete as many rounds of Cindy as... by Justin Quandt | May 2, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityRunner’s MobilityOdd Skills 5 minutes to review stone lifting techniqueA: 19.05.03 (3 Rounds for time)0- 10:00 Run 1600 m (athletic: 1400, Fitness: 1150 ) 10:01-20:00 30 Stone... by Justin Quandt | May 1, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityanklesStrengthA1: Overhead KB windmill (3 x 5 per side)https://youtu.be/ITSmgn_BQgYA2: GHD Back Extensions (3 x 5-8 )https://youtu.be/xMyFXMZ6Ch0MetconB: 19.05.02 (No Measure)2 min... by Justin Quandt | Apr 30, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilitycoaches choiceStrengthA1: Offset SL BB RDL (2 x 6 per side)https://youtu.be/7rKDZIfq5KA Notice the leg that comes up is in the same side of the load.2-3 sets x 6-8 repsA2: Suitcase... by Justin Quandt | Apr 29, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityHips and/or Front rackStrengthA: Hang Clean (10 x complex )Complex: 1 hang squat clean + 1 front squat + 1 push jerk Every 90 seconds, build to a heavy complex.MetconB: Crazy Cow... by Justin Quandt | Apr 28, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersStrengthA1: Close Grip Bench Press (12-10-8-20)Hands 16″ apart. (hands just outside the smooth area of the bar) Focus on elbows close to the ribcage and shoulders...
