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Wednesday, 23 Apr 2014 (1130 or 1200)

April 23, 2014

Folks, its Double WOD Wednesday!!! That’s right, we are putting two WODs on the agenda for today. We’ve got some “mainsite” and a “Guradian CrossFit special” on the menu today. Come out for one or both, it will be good times regardless. So here is how it works, if you want to do WOD 1 or both, be out there by 1130 for warmups as WOD 1 will start at 1200. If you want to do WOD 2, be out there at 1200 for warmups and the WOD will start at 1230.

WOD 1: 5 x 5 Deadlift (optional – 7 HSPU in between each round)

WOD 2: For time -
Garage Ramp Run and stairs (down the stairs, up the ramp)
50 pullups
50 KB single arm push press (24kg/16kg)
50 power clean (#95/65)
50 KB single arm push press (24kg/16kg)
Garage Ramp Run and stairs (down the ramp, up the stairs)

Ok, so what is a garage ramp run? At the beginning of WOD 2, you will proceed to the west end elevator banks and take the stairs down to Garage level 2. On level 2, you will proceed up the ramp to level 3, staying to the right (with the traffic pattern) and continue to follow the ramps all the way up to level 8. Once you get to level 8, turn left and go directly back to the workout area. At the end of WOD 2, you will head directly to the downramp and proceed back down to level 2 (stay to the right with the traffic pattern). Once on level 2, you will take the stairs back up to level 8 and are done when you return to the workout area. For the stairs, you must hit every one. No double or triple stairs, this is for both safety and for metabolic impact!!

Tuesday, 22 April 2014

April 22, 2014

I’m back!!! Well, some of you probably never had me coach in the first place since its been so long. I am about 4 weeks from retirement and wanted to get in a few opportunities to coach Guardians again. See you in the garage at 12:00.

5 rounds for time of:
Barbell overhead walking lunges, 25 feet
15 knees-to-elbows

Rx weight for lunge is 135 but we will scale that and the KTE variables as well.

Monday, 21 Apr 2014 (1200) – no class today

April 21, 2014

Folks – there is no formal class today. If your schedule permits, complete the following -

WOD: 3 rft -
400M run
21 Backsquat (#95/65)
12 Pullups

Monday, 21 Apr 14 (0730)

April 21, 2014

3 Rds
10 Push Ups
5 DH Pull-ups
15 Lunges

Three rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

Friday, 18 Apr 2014 (1200)

April 18, 2014

Meet out in the garage today for Friday fun!!

jog to garage
3 rds – 10 PVC passthrus, 10 PVC thrusters, 10 pullup progression swings

WOD: for time -
30-20-10 reps of:

Rest 3 minutes

30-20-10 reps of:

Rest 2 minutes

30-20-10 reps of:
Double Unders
Knee ups

Rest 1 minute

30-20-10 reps of:
Box jump
Back Extension

Friday, 18 Apr 14 (0730)

April 18, 2014

1 lap/Cals/stretch
3 Rds
5 Pull ups
7 Dive Bombers
12 Air Sqt

Six rounds for time of:
Carry sandbag 400 meters (2 laps)
12 Box jumps, 24 inch box
95 pound bear complex 15 reps

Thursday, 17 Apr 2014 (1200)

April 17, 2014

Back on for 1200 today! Meet out in the garage. It will be in the 50s, so you may want to layer.

jog to garage
mobility/calisthenics (focus on shoulders)
3 rds – 10 PVC push press, 10 PVC power clean, 10 pullups

WOD: “Carry your Burden”
50M walk with barbell in front rack position (#185/125)
5 Ground to Overhead (#185/125)
50M walk with barbell in front rack position
4 Ground to Overhead
50M walk with barbell in front rack position
3 Ground to Overhead
50M walk with barbell in front rack position
2 Ground to Overhead
50M walk with barbell in front rack position
1 Ground to Overhead

This should be a short WOD (~10 minutes) if scaled correctly. The ground to overhead can be any method you choose – snatch, clean and jerk, clean and push press, deadlift to reverse curl to strict press, etc.

BTW – if you can reverse curl #185, then we will probably have to test you for banned substances…just sayin…


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