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Guardian Crossfit · 19h ago

18 January (1130)

Time to start prepping for the open! So lets revisit one of last years open workouts today! Warm-up: 3 rounds Not for time Row 250m 5 wall balls 5 inch worms w/PU 5 box jumps Strength: Deadl...
Guardian Crossfit · 1d ago

Thursday 18 Jan (0700)

Option to come to yoga at 0645 upstairs. Otherwise:   Strength: Pyramids, reps of 5-4-3-2-1-2-3-4-5. Increase weight while decreasing reps to 1 rep max, then decrease weight as you increase ...
Guardian Crossfit · 1d ago

Wednesday, 17 Jan 2018 (1130)

Meet in the gym. Warmup: Plyos and Bike Mobility: Hips and Shoulders (warmup the cleans) WOD: For time – 1 mile run 30 Burpee box jumps 20 Weighted Strict Pullups (#35/20) 10 Squat Cleans (B...
Guardian Crossfit · 2d ago

Wednesday 17 Jan (0700)

*Workout at 0700 unless there is a snow delay. If delayed, we’ll push this workout until Thursday* Warm up with 3 rounds of: Samson stretch (15 seconds each side) 2-5 dead hang pull ups 10 p...
Guardian Crossfit · 2d ago

16 Jan 18 (1130)

Same as morning class: Strength warm up: bench press, 5×5 rounds @ 80% max weight.   WOD: 400 m row 21-15-9 each of thrusters (95/65), sumo deadlift high pull (95/65), and GHD sit ups 400 m ...
Guardian Crossfit · 3d ago

Tuesday, 16 Jan (0700)

Happy Monday! Strength warm up: bench press, 5×5 rounds @ 80% max weight.   WOD: 400 m row 21-15-9 each of thrusters (95/65), sumo deadlift high pull (95/65), and GHD sit ups 400 m row   Cas...
Guardian Crossfit · 6d ago

Friday, 12 Jan 2018 (1130)

Meet in the gym. Warmup: Plyos Mobility: Everything WOD: Team of 2 -AMRAP 20: 5 DL (#135/95) 4 Hang Power Clean 3 Front Squat 2 Strict Press 1 Push Press Extra Credit: Lots of Abs  
Guardian Crossfit · 1w ago

12 JAN 2017-0700

Warmup Snatch Technique -Burgener Warmup WOD: 1000M row then 5 Rounds 10 Ring Dips 20 Situps Cash Out 30 Supermans
Guardian Crossfit · 1w ago

11 JAN 18 (1130)

Warm Up Back Squat 5 sets x 5 reps 31×1 AMRAP 8 10 Cal Row 5 strict pull ups Rest 2 min AMRAP 8 10 Cal Bike 5 T2B
Guardian Crossfit · 1W ago

0700: 11Jan2017

Strength: Dead Lift 7-7-7-7 WOD: 15 min AMRAP 5 Wall Walks 8 Chest To Bar 10 DB Thruster (35/20#)