Monthly Archives: December 2015

New Year’s Day

Defiant CrossFit – CrossFit No classes today.

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Thursday, December 31

Defiant CrossFit – CrossFit Morning classes today ONLY Warm-up 20 burpees 2 rounds of: 15 wall balls 10 ring rows 10 pistols Accessory 1 minute handstand hold 1 minute wall sit 1 minute L-hang 1 minute plank hold 1 minute … Continue reading

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Max Effort – Lower Body

Defiant CrossFit – Strength Class Warm-up 3 Rounds 10 MB Cradles 10 MB Roll Ups 10 PVC OHS facing wall 5 mins hip, ankle, glute mobility Weightlifting 1: Back Squat (5 Rep Max) 5 @ 60% of 1RM 5 @ … Continue reading

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Wednesday, December 30

Defiant CrossFit – CrossFit Morning classes ONLY on New Year’s Eve, Thursday 12/31/15 Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Clean and … Continue reading

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Tuesday, December 29

Defiant CrossFit – CrossFit Warm-up 3 rounds 20sec. Hand-Stand hold 10 Box Jumps Burgener Warm-Up Weightlifting Snatch (8-5-3-1 – find new max) Metcon Air Squat Challenge (Time) 250 Air Squats *6 min cap The Twist- YOU MAY NOT MOVE YOUR … Continue reading

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