by Justin Quandt | Apr 19, 2019 | WoD
The Foundry Union Station – CrossFitView Public Whiteboard19.04.20 (Time)For Time: In teams of 2: 100 calories row 90 KBs Russian swings 70/53# 80 walking lunges 70 ball slams 20/14# 60 burpee box jump overs... by Justin Quandt | Apr 18, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityCoaches ChoiceMetconA: 1/2 “Murph” (Time)For Time CAP 30: 800 m run – 50 Pull-Ups – 100 Push-Ups – 150 Air squats 800 m run Partition the pull ups,... by Justin Quandt | Apr 17, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMetconB: 19.04.19 (No Measure)Tabata 40 ft Shuttle run rest 1 minute Tabata Side V – Ups ( https://youtu.be/pvchGwh5p58 ) (alternating sides every :20 seconds) Rest 1 minute Tabata... by Justin Quandt | Apr 16, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextpracticeMobilityThoracic spineSpecific Warm Up2x Burgener Warm up (One set with PVC pipe, one set with light barbell) Tall Box Jumps x 5StrengthA: Power Snatch (8 x 1 complex)Complex: 1 power... by Justin Quandt | Apr 15, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityhipsStrengthA1: Front Squat (1 x 5 )In 15 minutes find a challenging set of 5 reps coming from the ground.A2: Kipping Swing (2-4 x 5)Warm up your pulling variation during this part... by Justin Quandt | Apr 14, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityshouldersStrengthA1: Shoulder Press (4 x 8 @3010)A2: Chin Ups (4 x 5 @4014)underhand gripMetcon19.04.15 (AMRAP – Rounds and Reps)As many rounds and reps as possible in 14...
