Monday 04.22.19

Monday 04.22.19

The Foundry Union Station – CrossFitView Public WhiteboardContextMobilityStrengthA: Front Squat (Build to a 1RM)Mainsite 190413 (Time)5 rounds for time of: 9 deadlifts 5 squat cleans 3 thrusters Men: 135 lb. Women: 95 lb.
Team WOD 04.20.19

Team WOD 04.20.19

The Foundry Union Station – CrossFitView Public Whiteboard19.04.20 (Time)For Time: In teams of 2: 100 calories row 90 KBs Russian swings 70/53# 80 walking lunges 70 ball slams 20/14# 60 burpee box jump overs...
Friday 04.19.19

Friday 04.19.19

The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityCoaches ChoiceMetconA: 1/2 “Murph” (Time)For Time CAP 30: 800 m run – 50 Pull-Ups – 100 Push-Ups – 150 Air squats 800 m run Partition the pull ups,...
Thrusday 04.18.19

Thrusday 04.18.19

The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMetconB: 19.04.19 (No Measure)Tabata 40 ft Shuttle run rest 1 minute Tabata Side V – Ups ( https://youtu.be/pvchGwh5p58 ) (alternating sides every :20 seconds) Rest 1 minute Tabata...
Wednesday 04.17.19

Wednesday 04.17.19

The Foundry Union Station – CrossFitView Public WhiteboardContextpracticeMobilityThoracic spineSpecific Warm Up2x Burgener Warm up (One set with PVC pipe, one set with light barbell) Tall Box Jumps x 5StrengthA: Power Snatch (8 x 1 complex)Complex: 1 power...
Tuesday 04.16.19

Tuesday 04.16.19

The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityhipsStrengthA1: Front Squat (1 x 5 )In 15 minutes find a challenging set of 5 reps coming from the ground.A2: Kipping Swing (2-4 x 5)Warm up your pulling variation during this part...