Team WOD 8.19.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Metcon Jackwgaon (Time) For time. 5 rounds 10 deadlifts (Health: 75lb / Athletic: 155lb* / Performance: 225lb) 10 dumbbell push press (Health: 15lb / Athletic: 30lb*/ Performance: 45lb) 10 lateral burpee over bar 400m run *Women’s “Performance” weights and reps (Rx) Scaling […]

Friday 08.18.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Practice Mobility: Hip Strength Snatch Strength: 5 x 3 Snatch – 1 of 14 (5 sets of 3 reps, same weight across, approximately 65 – 75%). Weighted Ring Dip Super Set: 5 x 5 strict ring dip (or progression) or […]

Thursday 08.17.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Competition Mobility: Shoulder Warm-Up Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 […]

Wednesday 08.16.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Practice Mobility: Hip Strength Front Box Squat Strength: 6 x 2 Front BOX squat – 14 of 15 (6 sets of 2 reps, same weight across, approximately 80 – 90% of front squat). Weighted Pull-ups Super Set: 6 x 4 […]

Tuesday 08.15.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Practice Mobility: Ankle Warm-up Skill Practice Warm Up: Spend 10 minutes working on snatch balance and snatch balance progressions. Metcon Starliner (Time) For time. 3 rounds 40′ suitcase lunge -one kettlebell in one hand- (Health: 18lb / Athletic: 35lb* / […]

Monday 08.14.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Competition Mobility: Hip Strength Front Box Squat Strength: 7 x 1 Front BOX squat – 13 of 15 (7 sets of 1 rep, same weight across, approximately 80 – 90% of front squat). Weighted Pull-ups Super Set: 7 x 3 […]

TEAM WOD 08.12.17

The Foundry Printers Row, The Foundry Union Station – Team CrossFit View Public Whiteboard The Avengers (Time) For time. Teams of 3. 2000m row (one person working at a time) 5 rope climbs 15’ (Health: 2 rope lay downs = 1 rope climb), one person at a time 400m sandbag carry (Health: 10 lbs mb, […]

Friday 08.11.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Competition Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean (80-90%). (think of this as a way to find the right weight for the metcon) Metcon Bright Moon (Time) 4 rounds for […]

Thursday 08.10.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Mental Toughness Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working on up to a challenging single leg deadlift for 3 reps (each side), use a barbell or dumbbells. Strength Front Box Squat (5×3) 5 x 3 Front BOX […]

Wednesday 08.09.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Practice Mobility: Ankle Skill Practice Warm Up: Spend 8 minutes working on skin the cats and progressions. Load the Flintlocks and Board (Time) For Time. 1500m row 1 min rest Then 5 rounds: 7 hang power snatch (Health: 35lb kettlebell […]