by Justin Quandt | Apr 30, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-upGeneral Warm Up 2-3 rounds: 5-8 reps of each push up variation pull up variation sit up air squat supermansShoulder Press (6 x 2)*Sets to be completed on a 2:00 clock... by Justin Quandt | Apr 29, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-up40m burpee broad jump Coach-led barbell warmupPower Clean (10 x 3)*Sets to be completed on a 1:30 clcok *First set is at 70% of 1RM Power Clean *Build weight across... by Justin Quandt | Apr 28, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-up6-10 minutes: CHALLENGE Travel around the rig (or half the rig) without touching your feet to the ground!!! *If you drop from the rig, NO WORRIES, just to 5 perfect air... by Justin Quandt | Apr 27, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-up2 rounds: -clock walks (hold a plank position, then walk your hands to 9-3-10-2-11-1) -10 light/medium kb swingsMetcon (No Measure)Shoulder Mobility and Stability –... by Justin Quandt | Apr 26, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-upLine Drills -Toy Soldiers -High Knees -Butt Kickers -Duck Walks -Lunges w/ Twist 3 x 20 Banded Good MorningsMetcon (AMRAP – Rounds and Reps)AMRAP 9 6 – Burpee...