Author Archives: defiant

Charles’ Day, August 15th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm-Up Then.. 100 Single Unders 30 Push-Ups 15 Ring Rows 40 Double Unders Metcon Charles’ “I Believe I Can Fly” WOD (Time) 6 Ring MU/ or Bar MU 12 Handstand Push … Continue reading

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Sherry’s Day, August 14th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Row or 1k Bike 40 Russian KB Swings (Go for Unbroken) Strength Sumo Deadlift (5×5 @70%) Metcon Sherry’s “Supermom” WOD (AMRAP – Rounds and Reps) 15 min AMRAP 9 hang cleans … Continue reading

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Sunday Funday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 25 Burpees Perfect Stretch x4 (Each Side) 5mins of Chest/Shoulder Prep (Smashing, Chest flys) Strength Bench Press (1-1-1-1 @90%) Metcon Metcon (AMRAP – Rounds and Reps) W/ a Partner 14min AMRAP 8 … Continue reading

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Sunday Strength

Defiant CrossFit – Strength Class Warm-up Warm-up (No Measure) 3 Rounds Perfect Stretch (each side) 7 Strict Pull-Ups 15 DB Romainian Deadlifts 7 Bicep Curls Strength DBall Over Yoke (5×4) Yoke height should be around chest-neck area.Superset with the Rows … Continue reading

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Saturday, August 12th

Defiant CrossFit – CrossFit Warm-up Run Prep Warm-Up (No Measure) Coach Led 20m each… High Knees x2 Butt Kicks x2 Karaoke x4 Side Shuffle x4 High Skips x2 100m Sprint 4mins of hamstring and calf stretching Metcon Griff (Time) For … Continue reading

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