Team WOD 01.19.19

Team WOD 01.19.19

The Foundry Union Station – Team MetconView Public Whiteboard(19.01.18) (Time)10 rounds for time: 3 Shoulder to Overhead (115#/65#/45#)/ partner holds bar at top of Deadlift 6 Sit ups – partner holds hollow 9 Push Ups – partner must hold plank 12 Air...
Sunday 01.20.19 (open gym)

Sunday 01.20.19 (open gym)

The Foundry Union Station – CrossFitView Public WhiteboardAccessoryCF MS190119 On a 50-minute clock, with no rest between: 15 minutes of handstand practice 10 minutes of L-sit practice 5 minutes of double-unders 20 minutes of...
Friday 01.18.19

Friday 01.18.19

The Foundry Union Station – CrossFitView Public WhiteboardContextCompetitionMobilityCoaches ChoiceSkill Work12 minutes to work on your “Goat” “Goats” are skills we don’t like/aren’t very good at and ‘Getting our Goats’ refers to the time...
Thursday 01.17.19

Thursday 01.17.19

The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityShouldersStrength3-4 rounds not for time but for quality in 20 minutesA1: Floor Press (3-4 x 12 )Use DB/KB. During today floor press hold the glute bridge position.A2: Supine Bar...
Wednesday 01.16.19

Wednesday 01.16.19

The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityCoaches ChoiceMetconA: (19.01.16) Row, Bike, Row (MAP 6/7) X 3 (3 Rounds for time)In 12 minute intervals x 3 (36 minutes) 1) 2000 m row/ 1500m row */ 1200 m row 2) 100 cal bike / 80...
Tuesday 01.15.19

Tuesday 01.15.19

The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityThoracic spineStrengthA: Power Snatch (7 x 1 complex (4 reps))7 sets x 1 complex: Each complex has 4 reps. Stay light/moderate light (40-60%). The goal is to work on different...