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Guardian Crossfit · 5h ago

24 OCT 2017 (0700)

Push Press 5×5 Max Chin up between each set WOD: 10-9-8-7….3-2-1 Deadlift (#225/185) Ring Dips Cash Out 30 SuperMans
Guardian Crossfit · 1d ago

23 OCT 2017 (0700)

Hang Clean: 5×5 WOD: 3 rounds 15 KBS (#53,35) 15 Weighted Box Step ups Cash out: TABATA Flutter Kicks
Guardian Crossfit · 4d ago

20 OCT 2017 (0700)

Barbara 5 rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest 3 Mins between rounds Advertisements
Guardian Crossfit · 4d ago

Thursday and Friday, 19 & 20 Oct 2017 (1130)

Sorry folks, no formal class today or tomorrow.  Will look to hit it again on Monday.
Guardian Crossfit · 5d ago

19 OCT 2017 (0700)

Bench Press 5x4x3x3x3 WOD: 21-15-9 Hand Stand Pushup Cal Row Knees to Elbows Cashout: 30 Supermans
Guardian Crossfit · 5d ago

Wednesday, 18 Oct 2017 (1200 & 1300)

Two class times today!  WOD will be a surprise….
Guardian Crossfit · 6d ago

18 OCT 2017 (0700)

5×5 Push Press 5Min AMRAP 1 Clean (#135/95) 1 Burpee 2 Cleans 2 Burpee 3 Cleans 3 Burpee … 50 Sit up Cash out
Guardian Crossfit · 6d ago

Tuesday, 17 Oct 2017 (1130)

Meet in the gym. Warmup: 3 rds – 15 cal bike 15 wall ball 3 laps 15 KBS Mobility: Shoulders WOD 1: 5-4-3-2-1-2-3-4-5 S2O WOD 2: 21-15-9 reps for time – Wall Ball Barbell Row (#115/75)  
Guardian Crossfit · 1w ago

17 OCT 2017 (0700)

Deadlift: 5×5 at 80% Max strict pull-ups between sets WOD: 2 Rounds: 30 Alt Dumbell Snatch (#45/30) 30 Weighted Lunges Cash Out: 30 GBD Back Extensions Hand Stand work
Guardian Crossfit · 1W ago

15 Oct (0700)

EMOM 8 1 Power clean 3 Front squat AMRAP 15 5 pull-ups 5 push-ups 5 box jumps 5 sit-ups