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Guardian Crossfit · 7h ago

24 MAY 2017 (0700)

Your choice of WOD. Choose wisely if you are doing Murph tomorrow. 1) 5 Min AMRAP 1 Thruster (115/95#) 1 Burpee 2 Thruster 2 Burpee 3 Thruster …. 2) 12 Min AMRAP 1 Thruster (115/95#) 1 Burpe...
Guardian Crossfit · 20h ago

Tuesday, 23 May 17 (1130)

Meet in Garage Warm Up: Run 200m, 20 Good mornings, Run 200m, 20 air squats, Run 200m, 20 push ups, Run 200m, 20 jumping lunges A) Front Squat 5-4-3-3-3 B) Nancy 5 RFT 400m run 15 Overhead S...
Guardian Crossfit · 1d ago

23 MAY 2017 (0700)

We will be doing Murph on Thursday. It is a long WOD and will start a 0700 on Thrusday. For the 23rd we will be doing: Bench Press 5-5-5-4-4, 75% WOD: 25-20-15-10-5 Power Snatch, 75/55lbs To...
Guardian Crossfit · 1d ago

Monday, 22 May 2017 (1130)

Meet in the yoga room…that’s right, the yoga room.  We are sending Stephanie off today, and yoga is on the menu…  
Guardian Crossfit · 2d ago

22 MAY 2017 (0700)

Hang Full Clean 4-4-4-3-3 (~70%) 7 Rounds: 7 Deadlift (225/155lb) 7 Over Bar Burpee
Guardian Crossfit · 5d ago

Friday, 19 MAY (0700)

Warm up with a 500 m row, then:   45 deadlifts 45 wall balls 45 calorie row 45 HSPU   With remaining time, work on a skill you need to improve on.
Guardian Crossfit · 5d ago

Thursday, May 18 (1130)

Meet in the garage! Warm Up 3 rounds not for time: Row 500m 20 air squat 20 sit ups 20 superman 20 barbell strict press (no weight) Strength/Skill: E2MOM: Split Jerk 5 rounds x 3 reps (build...
Guardian Crossfit · 6d ago

Thursday, 18 MAY (0700)

Tabata day! 1 Tabata round is 8x, 20 seconds of work, 10 seconds of rest. We’ll be doing 5 rounds, each one a different exercise.   Box jumps Hand release push ups Med ball clean (full squat...
Guardian Crossfit · 6d ago

17 May 1130

Meet in the garage 1 mile run Mobility  Skill day! WOD: Cindy 20 min AMRAP 5 pull ups 10 push ups 15 squats *if you went to Monday and Tuesday’s WODs, scale down to 10 mins Cindy, 10 mins fo...
Guardian Crossfit · 1w ago

Thursday, 16 MAY (0700)

I won’t be there tomorrow, but here’s the WOD:   10 minutes of double under practice, then:   5 rounds   5 deadlifts (go heavy) 12 HSPU 12 pull ups 5 thrusters (go heavy)   Cash out: 100 dou...