The Foundry Union Station, The Foundry Printers Row – CrossFit

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Mental Toughness


Mobility: Shoulder

Skill Practice Warm Up:

Spend 6 minutes working on kipping drills geared toward:

pull ups, chest to bar pull ups, and bar muscle ups.



9 x 1 deficit deadlift

(9 sets of 1 rep, same weight across, approximately 70 – 85% of max)

Super Set:

9 x 2 strict weighted ring dip (or progressions)

(9 sets of 2 reps, “across,” scale to the same challenge)

Deadlift (9 x 1)

Ring Dips (9 x 2)


Smokin’ Joe (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible)

10m out 10m back overhead plate lunge (Performance: 45lb / Athletic: 25lb* / Health: 15lb)

8 bumper plate burpees (same)

30 double unders* (Health: 60 singles)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 2 – 5 rounds, about 2:00 per round.

Cash Out

Optional ‘Cash Out’:

– 6 db clean and jerks

– 8 toes to bar

(max rounds in 4 min)