by Justin Quandt | Oct 31, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardWarm-up3 rounds in 11 minutes of: 4 squat stretch 1st round 8 side lunges – 2nd round spideman – 3rd round Samson stretch. 12 calf raises 16 goblet squats 20 glute... by Justin Quandt | Oct 30, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardWarm-up2x tabata – air squats – single arm KB swings (right) – single arm KB swings (left) – jumping jacks Equipment: light/medium KBGymnasticsIsometric... by Justin Quandt | Oct 28, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardBlack and Blue (Time)5 Rounds, for Time 10 Power Cleans (135/95 lbs) 10 Burpees by Justin Quandt | Oct 28, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – Team CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 24... by Justin Quandt | Oct 28, 2016 | WoD
The Foundry Union Station – EventView Public WhiteboardWarm-UpThe Monster Mash Warm-Up When you hear “Mash” you perform 6 Burpees 6 Tuck Jumps 6 Squats 6 Star JumpsMetcon (Time)In Teams of 2-4 100 jump rope or jumping jacks (a)* 90 mountain climbers...