Based in Sydney, Australia, Foundry is a blog by Rebecca Thao. Her posts explore modern architecture through photos and quotes by influential architects, engineers, and artists.

5 Killer CrossFit Workouts

CrossFit requires some insanity with a “don’t quit until you’re dead attitude”. These are extremely tough workouts but when you push yourself and finish, you’ll be left feeling more than accomplished.


Workout 1

Treadmill – Running for 1 Mile

Pull-ups – 100 reps

Push-ups – 200 reps

Self-Squat - 300 reps

Treadmill – Running for 1 Mile


Workout 2

Barbell Thruster – 25 reps

Pull-ups – 25 reps


Workout 3

Barbell Thruster – 100 reps for time with 5 burpees on the minute every minute.


Workout 4

Barbell Deadlift – (1.5 bodyweight) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Powerclean - .75 of bodyweight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Barbell Bench Press – Medium Grip at body weight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps


Workout 5

7 Rounds for Time

Kettlebell Swings -15 reps

Power Clean – 15 reps

Box Jump – 15 reps


Intense 50

30-day Transformation

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