Monthly Archives: October 2016

Tuesday, 11/01/2016

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Row 500m 2 rounds: 9 MB cleans 6 diamond push ups 3 ring muscle ups or 6 dips Weightlifting Overhead Squat (4-3-2-2 sets of 2s @ 65% & 75%) Metcon Metcon (AMRAP … Continue reading

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Happy Halloween!

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 12 Dual KB Front Rack Lunge 6 Burpees to a 12″ target Then… 5min mobility circuit Weightlifting Front Squats 5-3-2-2 65%, 75% then sets of 2 @ 85% Metcon Metcon … Continue reading

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HalloWOD 2016

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) “Double, double toil and trouble; Fire burn and cauldron bubble.” -Shakespeare from “Macbeth” Coach’s wicked potion…. 10 burpee broad jumps 2 rounds: 10 bad nights 8 slow goblet burns (3 down/3 up) … Continue reading

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Sat, Oct 29

Defiant CrossFit – CrossFit Warm-up WU: Run/KB thr/ KBS/ HSPU (No Measure) 400m Run 2 Rounds 10 Dual KB thrusters 12 KB swings 8 HSPU Metcon Metcon (AMRAP – Rounds and Reps) “Wayne & Daniel’s Fault WOD” 30 min AMRAP: … Continue reading

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Fri, Oct 28

Defiant CrossFit – CrossFit Warm-up WU: Row/BurShRuns/PullUps/Lunge/G2O (No Measure) 10-min AMRAP 150 m row sprint 4 burpee shuttle runs 6 pull ups 6 KB pass-through lunges 6 plate G2O Weightlifting Bench Press (5 @ 75%, 3 @ 85%, 1 @ … Continue reading

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