by Justin Quandt | Apr 12, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardA: Mile 500 (Time)For Time: In teams of 2 100 DB Snatch 50/35/20# 400 m run w medball 20/14# 100 Burpees over partner (partner holds planks on elbows) 400 m run w/ medball 100 Push Press 95/65/45# 400 m... by Justin Quandt | Apr 11, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityFront Rack and/or HipsStrengthA1: Front Rack Lunge (3 x 10 per side; rest :45 seconds between leg)A2: Prone Row (3 x 12 @3013)Dumbbell version Barbell version... by Justin Quandt | Apr 10, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityShouldersStrengthA1: Floor Press (4 x 12-10-8-8 @20X1)Use barbell coming from the rack.A2: 3 point Kb/db row (4 x 8 per side)Use a box or bench to rest one hand on top while both... by Justin Quandt | Apr 9, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityCoaches choiceMetconA: Tune Up (MAP 6) (4 Rounds for time)0-9:59 75 burpees 10-19:59 1500/1200 m row 20:00-29:59 70/50 cals Assault bike 30:00-40:00 900 m runAccessory3x 10 russian... by Justin Quandt | Apr 8, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingA1: Deadlift (3 x 5 )A2: Push-ups (3 x max set @3010)Max set to failure of tempo and/or technique.MetconB: The equalizer (Time)5 rounds for time: 10 Deadlifts 20 wall balls RX: 185#/125# ,... by Justin Quandt | Apr 7, 2019 | WoD
The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityShouldersStrengthA1: Shoulder Press (4 x 8 @4010)Work around 50-60% of 1RMA2: Ring Rows (4 x 8 @2010)Choose the most challenging variationA3: L-Sit (4 x :15-:30 sec)MetconB:...
