by Justin Quandt | Apr 26, 2019 | WoD
The Foundry Union Station – CrossFitView Public Whiteboard19.04.27 (AMRAP – Reps)AMRAP 30 In teams of 2 1000 m row -100 Hang power cleans( RX: 95/65#, athletic 75/55#, fitness: 65/45#) 1000 m row -100 burpees over bar 1000 m row -100 sit ups 1000 m row... by Justin Quandt | Apr 25, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityShouldersSkill Work5 minutes to explain kipping and butterfly technique Then EMOM 5 1-3 pull-ups working on the technique learned No pull-ups? Work on your kip swing 5... by Justin Quandt | Apr 24, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMetconA: 19.04.25(MAP 3) (No Measure)1 minute on/ :30 seconds off 1) row 2) side plank right 3) side plank left 4) bike 5) sled push 6) Zercher or sandbag hold 7) jump rope (singles, double... by Justin Quandt | Apr 23, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityHipsStrength20 minutes for this sectionA1: Weighted Step-ups (3 x 8 per side)A2: GHD Hip Extension (BWT) (3 x 8 )Set GHD to clear hip bone from the pads. Maintain a neutral spine... by Justin Quandt | Apr 22, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityshouldersStrengthA1: Handstand Push-ups (5 x 5 @4011)Strict Handstand Push Ups or variation.A2: L-Sit Pull-ups (5 x 5 @3010)MetconB: Rogue Fitness Invitational – Online... by Justin Quandt | Apr 21, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityhipsStrengthA1: Front Squat (Build to a 1RM)20 minutes to find a 1 RM Beginner athletes find a 3 RM @3010A2: Seated Shoulder External Rotation (3 x 8 @3010 , per...
