Tuesday 01.16.18

Tuesday 01.16.18

The Foundry Union Station – CrossFit Warm-up Context: Practice Mobility: shoulders Metcon B: CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14# Cash Out Durante...
Monday 01.15.18

Monday 01.15.18

The Foundry Union Station – CrossFit Warm-up Context: Training Mobility: HIps Strength A: Front Squat (7 x 1 @10×1) 7 sets to build up to a heavy single @ 1 down, explode up. (18 minute clock to complete FS and active mobility/stability work) Active...
TEAM WOD 01.13.18

TEAM WOD 01.13.18

The Foundry Union Station – Team Metcon The 500 (Time) In teams of 2: For Time 100 cal row 50 rotational ball slams (right side) 20/14/10 50 rotational ball slams (left side) 20/14/10 100 single unders 50 medball cleans 20/14/10 50 russian twist 20/14/10 (R+L= 1...
Friday 01.12.17

Friday 01.12.17

The Foundry Union Station – CrossFit Warm-up Context: Training Mobility: shoulders Strength A: Muscle-ups (6 x 1-3 strict muscle ups or progression) if strength for MU is not present. Modify to Pull ups and ring dips Aa: Pull-ups (6x 2-6 @3010) Ab: Ring Dips (6...
Thursday 01.11.18

Thursday 01.11.18

The Foundry Union Station – CrossFit Warm-up Context: Training Mobility: Ankles Strength A: Overhead Squat (3 x 15-12-9@11×0) 3 sets x 15-12-9 @ 1 down, 1 hold, exlode up. Start at 50% then 55% and 60% On a 3 minute clock Metcon B: (18.01.11)...