by Justin Quandt | Jan 31, 2016 | WoD
The Foundry Printers Row, The Foundry Union Station – Extra CreditView Public WhiteboardStrengthEMOM 20 (10 rounds) Odd: 3 Back squat (65% 1 RM) Even: 5 Seated box jump (build height)GymnasticsTabata – 8 rounds 0:20 work/0:10 rest Toes to Bar or... by Justin Quandt | Jan 29, 2016 | WoD
The Foundry Printers Row, The Foundry Union Station – Team CrossFitView Public WhiteboardWarm-up2 Rounds: 10 Pass Throughs 10 PVC OHS 10 Kipping Swings 10 Ring Rows 10 Good Mornings 10 Sit-Ups 10 Front Squats (barbell) 10 Push Press (barbell)Metcon (AMRAP... by Justin Quandt | Jan 29, 2016 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardRene (Time)7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of... by Justin Quandt | Jan 28, 2016 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-up2 min of double under practice 3 rounds of: :30 sec inverted hold 15 calf raises (in, center and out) 12 air squats 9 kb swings 6 push ups 3 vertical jumps or kneel... by Justin Quandt | Jan 28, 2016 | WoD
The Foundry Printers Row, The Foundry Union Station – Extra CreditView Public WhiteboardWeightliftingPower Clean – Work up to a heavy singlePower CleanWeightlifting10 rounds: 3 TnG Power Clean @70% of above every 0:45
