Monthly Archives: April 2016

Sunday, May 1

Defiant CrossFit – CrossFit Warm-up Dynamic warm up Strength Front Squat (5×3 75-85%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 7 G2OH 115/75 200m Run 10 Toes to bar

Posted in Workout of the Day | Leave a comment

Sunday Strength

Defiant CrossFit – Strength Class Warm-up RomWod Dynamic Stretching Weightlifting Olympic Lifting Total (Total Weight)

Posted in Workout of the Day | Leave a comment

Strict

Defiant CrossFit – RX+ 90 mins Warm-up RomWod 50m Dual DB/KB Farmer carry 10 Push Jerks 50m Dual DB/KB Farmer carry 10 Plate to OH. 45 50m Farmer carry 10 Thrusters 50m farmer carry 10 Plate to OH 45 EMOM … Continue reading

Posted in Workout of the Day | Leave a comment

Saturday, April 30

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 30 wall balls 20 goblet squats 20 ring rows Warm up WOD movements Metcon Kiana (Time) 4 Rounds for Time 2 Squat Cleans (185/125 lbs) 15 Push-Ups 99 Double Unders 12 Sit-Ups … Continue reading

Posted in Workout of the Day | Leave a comment

RX+

Defiant CrossFit – RX+ 90 mins Warm-up 3 rounds: sled push/pull 7 burpees 5 clapping push ups Weightlifting Overhead Lunges (2×12 AHAP) Front Rack Lunge (2×12) Back Rack Lunge (2×12)

Posted in Workout of the Day | Leave a comment