by Justin Quandt | Sep 30, 2013 | WoD
COMPLEX : Curtis P OTM15 @ < 50% Clean Power Clean Lunge L Lunge R Push Press STABILITY: 2x :20 L+R, KB Armbar 2x 6 L+R, KB Halo 2x 6 L+R, KB Windmill BodyWeight Pyramid – CAP20 1!10!1 Pull-up 2!20!2 Push-up 3!30!3 Abmat sit-up *advance as far as possible in... by admin | Sep 30, 2013 | Blog, recent
From October 4-6, 2013, The Foundry will be well represented at The Granite Games in St. Cloud, Minnesota. The three-day competition is hosting hundreds of athletes from the United States and Canada, including twenty 2013 CrossFit Games competitors. The standards will... by Justin Quandt | Sep 30, 2013 | Blog, WoD
FALL2013, WAVE1|WEEK2: September 30-06 October MONDAY – 30SEPTEMBER2013 Dynamic KettleBell, 12:00 ODD – :20 KB Power Swing EVEN – 5 KB Snatch L + 5 KB Snatch R Hang Clean 6 x2 < 80%, every 2:00 Good Morning 50 banded reps, one set MetCon: AMRAP8... by Justin Quandt | Sep 29, 2013 | WoD
Dynamic Effort KettleBell, 12:00 Odd – :20 KB Power Swings Even – 5 KB Snatch L + 5 KB Snatch R Hang Clean (from hang through squat) 6 x2 < 80% (every 2:00) Good Morning 50 banded reps (attempt to complete in one set) MetCon:... by Justin Quandt | Sep 29, 2013 | Endurance WoD
Session 4, Week 3, Taper Week 2 WARM-UP Short Intervals: 5 rounds 400m Run + 200m Farmers Carry REST 2:00 between rounds COOL-DOWN *NOTE: This workout is for Endurance athletes only! Next scheduled endurance start date will be in...