by Justin Quandt | Jan 9, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)ON A 6:00 RUNNING CLOCK… 1:00 EZ Pace Row 1:00 Groiner L + Groiner R + Push-up 1:00 Moderate Pace Row 1:00 Bootstrapper Squats 1:00 Tough Pace Row 1:00 Push-up Plank -Walking Rest 1:00- AMRAP x... by Justin Quandt | Jan 8, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 ROUNDS 20 Singles 5 Inch Worms + Push Up 5 KB Deadlift 5/5 SA KB Strict Press Then… 2 ROUNDS 20 Fast Singles 10 Tuck Ups 5 KB Upright Row 5/5 KB Push PressSkillMetcon (Weight)ON A 10:00 RUNNING... by Justin Quandt | Jan 7, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 12 Alt. Groiner + OH Twist 12 Scap Retracts 12 Arm Haulers 6 Boot Straps Then… 2 ROUNDS 12 Jumping Squats 6 Burpees 12 Scap Pull-Ups 6 Ring RowsSkillMetcon (Weight)EMOM x 10... by Justin Quandt | Jan 6, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1 ROUND 1:00 Easy Row / Bike 20 Alt. Groiners 20 KB Deadlifts into… 2 ROUNDS 1:00 Moderate Row / Bike 16 Alt. Lunge Steps (Bodyweight) 12 RKB Swings into… 3 ROUNDS :30 Hard Bike 8 Goblet... by Justin Quandt | Jan 3, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)In teams of 2 AMRAP 5 Row 10 Scap Push-Ups 10 Scap Pull-Ups 5 Med Ball Front Squats 5 Med Ball Push Press 5 Med Ball Thruster 2 Min Break AMRAP 5 Row 10 Kipping Swings 5 Med ball cleans 5 Med Ball... by Justin Quandt | Jan 2, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2:00 Warm-up — Bike or Row into… CHIPPER WARM-UP (5 min cap) 40 Jumping Jacks 30 Mountain Climbers 20 Jump Squats 10 Alt. Lunge with PVC Pass 10 Barbell Strict Press 10 Alt. Elbow Punches 1:00 Alt....
