Author Archives: defiant

Comp. 08/12/2017

Defiant CrossFit – RX+ 90 mins Warm-up Strength-con Metcon (2 Rounds for time) 10 Squat Snatch 135/95 5 Squat Snatch 165/115 3 Squat Snatch 185/135 *7min Cap -Rest 5mins- 5 Squat Snatch 185/135 3 Squat Snatch 215/150 1 Squat Snatch … Continue reading

Posted in Workout of the Day | Leave a comment

081117 RX+

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 400m Jog 3x Through 10 Samson stretch lunges 10 PVC OH Squat 10 GHD Sit-up 10 GHD Back Extension 5 Strict Pull-ups 5 Dips Strength Back Squat (5-5-5-5-5) Warm up … Continue reading

Posted in Workout of the Day | Leave a comment

Jessica De Los Santos’ Day, August 11th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Partner Shoulder/Thoracic Stretches Then.. 2 Rounds 25m Dual KB Overhead Walk 7 Burpee Broad Jumps (land in a squat) Weightlifting Overhead Squat (E2MOM 2×5 @60%, 2×3 @75%, 2×1 @80-85%) Metcon Jessica’s “Caliente … Continue reading

Posted in Workout of the Day | Leave a comment

Comp. 08/10/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 3 Rounds 10 SuperMans 15 Band Pull-Aparts 10 Bent Over Rows 75/55 *5mins of Shoulder MobilityMove with a purpose. There is a lot of Shoulders today so on this back … Continue reading

Posted in Workout of the Day | Leave a comment

Dr. Ashley’s Day, August 10th

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 Strength 4x400m Relay (Time) … Continue reading

Posted in Workout of the Day | Leave a comment