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Guardian Crossfit · 2d ago

23 Jun 17 (1130)

**All just found out I will be late to this one.  Hoping to be out there by 12:30.  Hit it at 1130 or join me then!** Warm Up Shoulder Mobility 20 body weight bench press, every time you rac...
Guardian Crossfit · 3d ago

22 Jun 17 (1130)

Warm up: 3 rounds – Row 250, 10 burpees, 10 good mornings, 10 squats Shoulder Mobility 10 R4T: 10 push ups, 10 deadlift, (225/155) 10 box jumps
Guardian Crossfit · 3d ago

22 June (0700)

Deadlift 5-5-5-5-5 Work to a max unbroken set   21-15-9 Hang power clean (95/65) push press (95/65)
Guardian Crossfit · 4d ago

Wednesday, 21 Jun 2017 (1130)

Meeting in the garage. Cardio: 600M row 600M run Mobility – Shoulders WOD: AMRAP 25 – 25M DB farmers carry (#100/60) 25 walking lunges 25 KBS (24/16kg) 25 ABMAT situps
Guardian Crossfit · 4d ago

21 June (0700)

Warmup then EMOM 8 10 hollow rocks 6 toes to bar 5 rounds of: 1 min row 1 min box jump 1 min wall ball 1 min rest
Guardian Crossfit · 5d ago

Tuesday, 20 Jun 2017 (1130)

Meet in the garage.  Shoulder mobility day 2. Cardio: 3 rds – 250M row 200M run 15 Cal bike Mobility: Shoulder work WOD 1: 5 x 5 Weighted Good Mornings (AHAP) WOD 2: 5 x 5 Hip Builders (AHAP...
Guardian Crossfit · 5d ago

20 June (0700)

5-4-3-2-1 split Jerk -start @ 65 and build to 1RM   4 Rounds for time: 15 kettle bell swings 30 double unders 15 goblet squats 30 double unders
Guardian Crossfit · 6d ago

Monday, 19 Jun 17 (1130)

Welcome back!!  Meeting in the garage today.  We are going to start a 2-week shoulder mobility cycle to improve our overhead position and overhead squats. Cardio: 1000M row and 1000M run Mob...
Guardian Crossfit · 6d ago

19 June (0700)

Warmup then EMOM 10: 5 chin-up 5 tricep push-up 6-9-12-9-6 for time: Bar over burpee Front squat – 135/95 Chest to bar pull-up
Guardian Crossfit · 1W ago

Friday, 16 Jun 17 (1100)

Folks – there is an 1100 spin class.  Jump in if you can.  We will be back to CrossFit next week in the garage!