Monthly Archives: November 2015

Tuesday, 12/1/2015

Defiant CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 2 Length of the gym Handstand Walk or Bear Crawl 50m Backwards Walking Lunge 20 Sit-Ups Skills Turkish Get Up (6 Minutes of Practice) Strength Box Squats (4 x 5 @ … Continue reading

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Monday, 11/30/15

Defiant CrossFit – CrossFit Warm-up (No Measure) 100 Double Unders or 300 Single Unders (5 min cap) 12 Strict Pull-Ups Tabata Wall Sits Strength Bench Press (4 x 5 @ 55%- 65%- 75%- 85%) Metcon Metcon (Time) 4 Rounds 25 … Continue reading

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Sunday Funday

Defiant CrossFit – CrossFit Warm-up 4 Rounds: 8 Push ups 6 Squat jumps 4 KB Squat clean thrusters Strength Shoulder Press + Push Press + Push Jerk (4×3 starting at 85% shoulder press) Metcon Jeremy (Time) 21-15-9 Overhead Squats, 95# … Continue reading

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Strength

Defiant CrossFit – Strength Class Warm-up 2 Rounds: 200m Farmer’s walk 50/35 10 Snatch balance w/ bar 10 Dips Strength Snatch Balance + ohs ( 5×2 increasing) Strength Deadlift (4×8 TnG 70-80%) Strength One Arm Bent-over Row (4×8 H.A.P)

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Saturday, November 28

Defiant CrossFit – CrossFit In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010 Warm-up 2 rounds of: 5 dual KB squat cleans 5 burpee broad jumps 5 … Continue reading

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