Monthly Archives: December 2016

HAPPY NEW YEAR! NO CLASSES TODAY

Defiant CrossFit – CrossFit

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Sat, Dec 31- HAPPY NEW YEAR!

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 200m dual KB/DB farmers carry 15 thrusters 45/33 15 sit ups 10 box jumps Metcon DCF 12-31-16 (Time) 21-18-15-12-9-6-3 T2B Hang Power Clean & Jerk 105/75 Back Squats ** 20 … Continue reading

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Fri, Dec 30

Defiant CrossFit – CrossFit Warm-up (No Measure) 800m Run or 1000m row 2 Rounds 10 Perfect OHS (facing wall) 10 Ring Rows Weightlifting Snatch Balance (2×3 @75%, 2×2 @85%, 1×1@90%) Metcon Metcon (2 Rounds for time) 3 Rounds 5 front … Continue reading

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Thurs, Dec 29

Defiant CrossFit – CrossFit Warm-up WU: JR/ TGU/ AirSq/T2B (No Measure) 50 Du’s /100 Singles 5/5 Turkish get ups 20 Air squats 15 Toes to bars Weightlifting Power clean + 2 Push jerks (3×4 @ 75-80% of power clean) Metcon … Continue reading

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Dynamic Effort Upper Body 3

Defiant CrossFit – Strength Class Accessory 2 Rounds 15 Landmine Russian Twists 15 Push ups 10 Strict Pullups Weightlifting Power Clean (6×4 @ 85%) Push Press (6×4 @ 85%)

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