by Justin Quandt | Apr 20, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-up200m jog, then… 2x (side lunge, spiderman, samson on each leg) 3 rounds: -5 pullups -7 pushups -9 squat jumpsBack Squat (5 x 8)*Sets to be completed on a 2:30 clock... by Justin Quandt | Apr 19, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-up3 Rounds 6 Push-up to side opening plank 10 Bar Kips 14 Air Squats 18 Jumping Jacks 5 Minutes Coach Lead Shoulder MobilityMuscle-ups (10 x 1-5)15:00 of Muscle-up review,... by Justin Quandt | Apr 17, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – Team CrossFitView Public WhiteboardMetcon (Time)800m Run W/ Medball 20/14 80 Burpees 600m Run W/ Medball 60 DL 155/105 400m Run W/ Medball 40 Hang Squat Clean 135/95 200m Run W/ Medball 20 Thrusters 95/65... by Justin Quandt | Apr 17, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardGaza (Time)5-Rounds for time: 35 Kettlebell Swings, 1.5 pood 30 Push-ups 25 Pull-ups 20 Box Jumps, 30″ 1-Mile RunIn honor, U.S. Air Force Major Lucas “Gaza”... by Justin Quandt | Apr 16, 2015 | WoD
The Foundry Printers Row, The Foundry Union Station – CrossFitView Public WhiteboardWarm-up200m jog + 15 calf raises each way 2 rounds (pvc or barbell): -8 OHS -8 goodmornings -8 duck walk (4 forward/4 back)Snatch (10 x 1 Complex)3 Position Snatch 1 x Snatch 1 x...
