Saturday Team 06.24.17

The Foundry Printers Row, The Foundry Union Station – Team CrossFit View Public Whiteboard Metcon Sweet Breeze (AMRAP – Rounds and Reps) 8 minute AMRAP (as many rounds as possible) 12 burpees 6 clusters (aka squat clean thrusters) – (Health: 45lb / Athletic: 65lb* / Performance: 95lb) *Women’s “Performance” weights and reps (Rx) TEAM VERSION: […]

Friday 06.23.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Competition Mobility: Shoulder Strength Push Jerk 7 x 2 Push Jerk – 8 of 13 (7 sets of 2 reps, same weight across, approximately 80 – 90% of max jerk) Split Jerk 7 x 2 Split Jerk – 8 of […]

Thursday 06.22.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Practice Mobility: Shoulder Warm-up Skill Practice Warm Up: Spend 8 min on kipping drills focused on kipping pull ups and/or bar muscle ups. Metcon The One That I Want (Time) For time. 5 rounds for time (Health: 4 rounds) Muscle-ups […]

Wednesday 06.21.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Practice Mobility: Hip Warm-up Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set. Strength Front Squat 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increase […]

Tuesday 06.20.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Mobility: Shoulder Warm-up Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up (or progression) Metcon Six Shooter (Time) For Time, 6 rounds 6 Left weighted pistol (Health: one legged box squat / Athletic*: 18lb […]

Monday 06.19.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Competition Mobility: Shoulder Warm-up Skill Practice Warm Up: Tabata hollow rocks Strength Push Jerk 8 x 1 Push Jerk – 7 of 13 (8 sets of 1 rep, same weight across, approximately 80 – 90% of max jerk). Split Jerk […]

Saturday 06.17.17

The Foundry Printers Row, The Foundry Union Station – Team CrossFit View Public Whiteboard Comments Context: Competition Warm-up Mobility: Hip Mork and Mindy 2.0 (AMRAP – Rounds and Reps) 25 minute AMRAP (as many rounds as possible) With a partner, divide work as needed (except on the 200m run) 8 power cleans (Health: 55lb / […]

Friday 06.16.17

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 up to a challenging (80-90%) pause squat snatch (pause 3 seconds at or below the knee) plus overhead squat. Metcon Silver Nova (Time) “Silver Nova” For time. 5 […]

Thursday 06.15.16

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Practice Warm-Up Mobility: Hip Strength Push Jerk Strength: 6 x 3 Push Jerk – (6 sets of 3 reps, same weight across, approximately 75 – 85% of max jerk) Split Jerk Strength: 6 x 3 Split Jerk – (6 sets […]

Wednesday 06.14.07

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Competition Warm-up Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) strict press for 3 (out of the rack) Metcon Fight Gone Bad (AMRAP – Reps) “Fight Gone Bad” As many reps as possible […]