by Justin Quandt | Feb 29, 2016 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-up2 min of jump rope then rotate through the following movements for 10 minutes: 10 squat stretches 10 banded air squats/goblet squats 10 inchworms with a push ups 10 glute... by Justin Quandt | Feb 28, 2016 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-up3 rounds of: 12 good mornings 9 kb taters 6 kb sumo deadlift high pull 3 wall walks Coach led wrist/shoulder mobilityMetcon (AMRAP – Reps)OTM 12 3 touch and go power... by Justin Quandt | Feb 27, 2016 | WoD
The Foundry Printers Row – CrossFitView Public WhiteboardWarm-up:20 secs x 9 (3min) rotate jogging jumping jacks mountain climbers air squats push ups butt kicks high knees tuck jumps jogging 2x 20 m of kb waiter’s carry (per arm) 15 pvc pass throughs 12... by Justin Quandt | Feb 26, 2016 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardCrossFit Games Open 16.1 (AMRAP – Reps)20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after... by Justin Quandt | Feb 26, 2016 | WoD
The Foundry Printers Row, The Foundry Union Station – Team CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)TEAM WOD with a team of 2, only one athlete working at a time (except for clapping plank in second amrap) AMRAP 7 60 plate shoulder to...
