Wednesday 12.19.18

Wednesday 12.19.18

The Foundry Union Station – CrossFit View Public Whiteboard Context Competition Mobility coaches choice Metcon A: 12 DAYS OF CHRISTMAS (Time) For Time 1 Sumo Deadlift High-Pull (75/55/35 lbs) 2 Thrusters (75/55/35 lbs) 3 Push Press (75/55/35 lbs) 4 Power Cleans...
Tuesday 12.18.18

Tuesday 12.18.18

The Foundry Union Station – CrossFit View Public Whiteboard Context Training Mobility Shoulders Strength A: Bench Press (6 x 5-5-5-3-3-3 @10×1) 6 sets x 5-5-5-3-3-3 build to a challenging set of 3 using a 1 down/ explode up tempo Start around 70% of 1RM...
Monday 12.17.18

Monday 12.17.18

The Foundry Union Station – CrossFit View Public Whiteboard Context practice Mobility hips Strength A: Front Box Squat (7 x 3 @42×1) 7 sets x 3 reps @4 down, 2 down, explode up. Box height should be just below parallel. This tempo is challenging therefore...
Team WOD 12.15.18

Team WOD 12.15.18

The Foundry Union Station – Team Metcon View Public Whiteboard (18.12.15) (Time) In teams of 2 For Time: 3000 m row Then 5 rounds of : 50 synchronized double unders 40 ft synchronized SA overhead walking lunges. Then 30 synchronized burpees RX: 50#/ 35#...
Friday 12.14.18

Friday 12.14.18

The Foundry Union Station – CrossFit View Public Whiteboard Context competition Mobility hips Strength A: Back Squat (12 minutes to build to a heavy set of 5) Metcon B: INCREDIBLE HULK (AMRAP – Rounds and Reps) AMRAP in 20 minutes 5 Deadlifts 5 Hang Power...
Thursday 12.13.18

Thursday 12.13.18

The Foundry Union Station – CrossFit View Public Whiteboard Context practice Mobility coaches choice Metcon A: (18.12.13) (AMRAP – Reps) 2 rounds of: 4 MIN Rowing for calories 4 MIN Assault bike for calories 4 MIN Carries 4 MINUTE Handstand walk or...