Monday 10.23.17

Monday 10.23.17

The Foundry Union Station – CrossFit Warm-up Context: Mental Toughness – Do not pace the first few rounds of the metcon. Go hard and see what you are capable of when fatigued. Mobility: Hip Skill Practice Warm Up: Double Unders, 30s on, 30 seconds off, for 4...
Saturday Team WOD 10.21.17

Saturday Team WOD 10.21.17

The Foundry Union Station – Team Metcon Barbara Meets Grace (Time) For time with a partner: 20 kipping pull-ups 30 push-ups 40 sit-ups 50 air squats 30 clean & jerks (Health: 65lb / Athletic:95lb* / Performance:135lb) 20 kipping pull-ups 30 push-ups 40...
Friday 10.20.17

Friday 10.20.17

The Foundry Union Station – CrossFit Warm-up Context: Practice – Focus on good back/lumbar control throughout Mobility: Shoulder Skill Practice Warm Up: EMOM 8 Hang Power Snatch + Power Snatch + Overhead Squat x 2 (50-65% of Power Snatch) Metcon Helen of...
Thursday 10.19.17

Thursday 10.19.17

The Foundry Union Station – CrossFit Warm-up Context: Competition – This is a day to challenge yourself and go for your best score Mobility: Hip Strength Power Clean (3×3) Strength: 3 sets x 4 reps and 3 sets x 3 sets power clean 6 of 12 (6 TOTAL...
Wednesday 10.18.17

Wednesday 10.18.17

The Foundry Union Station – CrossFit Warm-up Context: Practice – Form and technique is the focus. Mobility: Ankle Metcon Should’ve Been a Cowboy (Time) For time. 3 rounds CAP 30 16 pistols (alternate legs as desired) (Health: step ups, Athletic: banded pistols)...