by Justin Quandt | Dec 22, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)500m Row Into… AMRAP x 4:00 10 Supermans 10 Scap Push Ups 5 Push Up to PikeStrengthPush Press (5-5-5)5-5-5 Push Press* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 –... by Justin Quandt | Dec 21, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 5 Inch Worms + Push-Up 5 Bootstraps 10 PVC Pass Thrus 10 Hollow Rocks -Short Rest then Into- AMRAP x 4 MINUTES 5 Snatch Grip RDL 5 Snatch Grip Behind the Neck Strict Press 5 Snatch... by Justin Quandt | Dec 20, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 ROUNDS P1 Rows P2 Shoulder taps 10 —> DB strict press 5ea —-> Bootstrap squats 5 Then switchSkillMetcon (Time)IN TEAMS OF 2 FOR TIME 50 Sync DB Snach (50/35)(35/20) 50 Cal Rower 50 Sync... by Justin Quandt | Dec 19, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)E-Z 500m Row into… 3 ROUNDS FOR QUALITY (feel the positions!) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front Squats (hold bottom and bounce out of... by Justin Quandt | Dec 18, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1:00 Easy pace on Bike/Row Then… ALT EMOM x 12 MIN: Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs Min 2: Single Unders → High Jump Singles → High Knee Single Unders →... by Justin Quandt | Dec 17, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)PART 1 3 minutes Bike or Row… Min 1: Easy Min 2: Moderate Min 3: Hard PART 2 AMRAP x 5 MINUTES 10 Tempo Air Squat (31X1) 8 Up Downs 6 Push Up to Down Dog 4 Broad JumpsStrengthFront Squat (1RM)ON A...
