Monthly Archives: September 2016

Sat. 10/01/2016

Defiant CrossFit – CrossFit Dynamic Warm Up Warm-up Warm-up (No Measure) 3 rounds 100 run backwards 8 snatch balance (empty bar) 8 power snatch Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 … Continue reading

Posted in Workout of the Day | Leave a comment

Fri, Sept 30

Defiant CrossFit – CrossFit Dynamic Warm Up Warm-up WU: Burps/ G2O/ lunges (No Measure) 2 rounds: 8 burpee air squats 12 plate G2O 16 lunge kicks Weightlifting Bench Press (2×4 @ 60%, 2 @ 70%, 2 @ 85%) Metcon Metcon … Continue reading

Posted in Workout of the Day | Leave a comment

Thurs, Sept 29

Defiant CrossFit – CrossFit Dynamic Warm Up Warm-up WU: TireF/ HighSkps/ KB clns (No Measure) 2 rounds: 5 tire flips 100m high skips 5 dual KB cleans (mod-hvy) Weightlifting Deadlift (4×1 @85%) Metcon (Time) 15-12-9-6-3-6-9-12-15 Push Ups Box Jumps 24/20 … Continue reading

Posted in Workout of the Day | Leave a comment

Dynamic Effort Upper Body – 3

Defiant CrossFit – Strength Class Accessory 5 mins of shoulder/chest mobility 50 Push ups 3×10 Triceps Extenstions 50 Situps 3×5 Weighted Back Extensions Weightlifting 1: Bench Press (6×4 @ 85%) Warm Up to 85%, then 6 sets of 4 reps … Continue reading

Posted in Workout of the Day | Leave a comment

Wed, Sept 28

Defiant CrossFit – CrossFit Dynamic Warm Up Warm-up Warm-up (No Measure) 2 Rounds: 10 broad jumps 10 OHS w/ pvc 10 Wall balls Weightlifting Split Jerk (5×4 increasing) Metcon (Time) 4 RFT: (12 min CAP) 8 Push Jerks 105/75 10 … Continue reading

Posted in Workout of the Day | Leave a comment