Wednesday 06.26.19

Wednesday 06.26.19

The Foundry Union Station – CrossFitView Public WhiteboardContextcompetitionMobilityrunner mobilityMetconCrossFit Games Regionals 2018 – Event 1 (foundry mod – Triple 3) (Time)For time: Performance (RX) 2000 m row 200 double unders 2 mile run...
Tuesday 06.25.19

Tuesday 06.25.19

The Foundry Union Station – CrossFitView Public WhiteboardContextMobilityStrengthA1: Back Squat (8-7-6-5-4 @20X1)A2: Dips (5 x 3-8 @2010)If you can complete weighted matador dips, move onto rings. Otherwise build strength before adding instability. If you...
Monday 06.24.19

Monday 06.24.19

The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityshoulderStrengthA1: Shoulder Press (5 x 5-5-5-3-3 @3010)5 sets x 5 reps @3 down, 1 up. work between your 60-75% of 1RM. Like always let the tempo determine the weight.A2: Ring...
Team WOD 06.22.09

Team WOD 06.22.09

The Foundry Union Station – CrossFitView Public Whiteboard10 x 10 (Time)With a partner complete for time: 10 rounds of: 10 powered calories (row or bike) 10 sit ups 10 Burpees 10 box jumps w/ step down. 24/20″ partners divide the work however they wish....
Friday 06.21.19

Friday 06.21.19

The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityFront rack mobilityStrengthA: Power Clean and Jerk (15 minutes to find a heavy single)Complex: 1 power clean + 1 hang power clean + 1 jerkStrengthB: LIquid Cocaine(CFNE...