by Justin Quandt | Dec 16, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 8/8 Suitcase Deadlift 8/8 Single Arm DB Bent Over Row :20 Hollow Hold → :20 Hollow Body Hang 8/8 Single Arm DB Floor Press 8/6 Cal Row/BikeExtended Warm-upWarm-up (No Measure)EMOM x... by Justin Quandt | Dec 13, 2019 | WoD
The Foundry Union Station – CrossFitPLAY A GAME!Warm-upWarm-up (No Measure)Get into teams of 3! 3 ROUNDS… P1: Row 200m P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups P3: Plank Hold Rotate through until all... by Justin Quandt | Dec 12, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2:00 EZ Warm-up on the Rower/Bike (blood flow!) Into… 3 SETS 10 Alt. Groiners w/ Reach-Up* 5 Plate Bent Over Rows 5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down &... by Justin Quandt | Dec 11, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1:00 Bike at easy pace 3 ROUNDS… 10 Bootstrap Squats 8 Up Downs 6 BB Good Mornings 4 Inch Worms 2 Push Up to Pike *Hold bottom of squat until the last member has completed 3 rounds, then do the... by Justin Quandt | Dec 9, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)With a pair of light-moderate DBs… AMRAP x 8 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8/8 Single Arm DB Sumo Deadlift 8 Push Ups to Down DogStrengthPush Press (5-3-1)5-3-1 Push... by Justin Quandt | Dec 6, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)In teams of two 800 meter Row alternating every 200 meters Then… AMRAP 4 6 Inchworms 6 Up downs 6 Ring rows 6 Small Kipping –>Big kipping—->Kipping pull-upsWorkoutMetcon (AMRAP...
