by Justin Quandt | Apr 24, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – Team CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)20 min Amrap 200m Shuttle W/ Burpee every 10 m 40 Ball slams 20/14 200m Shuttle W/ Burpee every 10 m 40 Air Squats *During the 200m Run... by Justin Quandt | Apr 24, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardSchmalls (Time)Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800mCAP... by Justin Quandt | Apr 23, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-upRELAYS! (down and back) -skip -duck walk -frog jump -waiter walk (w/ light kettlebell)Power Snatch (5 x 3)*Sets to be completed on a 2:00 clock *First set is at 75% of... by Justin Quandt | Apr 22, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-up2-3 rounds with a partner: -5 ttb or 2 rope lowers while partner hangs on bar in active position -10m bear crawl (both)Shoulder Press (5 x 3)*Sets to be completed on a... by Justin Quandt | Apr 21, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-up3 minutes of double under practice Coach led barbell warm upClean and Jerk (7 x 1)Complex is…. 1x Clean 1x Hang Clean 2x Split Jerk *Sets to be completed on a 2:00...
