Monthly Archives: January 2017

Wednesday, Feb 1

Announcements SKILL DEVELOPMENT this Saturday at 9am! Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds row 250 10 push ups 12 Med ball cleans Strength 3 position cleans (4 sets) Start @ 60% 1 hip clean 1 hang … Continue reading

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Wed Strength

Announcements SKILL DEVELOPMENT this Saturday at 9am! Defiant CrossFit – Strength Class Warm-up 2 rounds of: 15 GHD Situps or Abmat Sit-ups 15 PVC OH Wall Squats w/ 3 sec pause at bottom Hip Mobility Drills (coach led) Weightlifting 1: … Continue reading

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1-31-17

Announcements SKILL DEVELOPMENT this Saturday at 9am! Defiant CrossFit – CrossFit Warm-up Dynamic Warm-up (No Measure) 3-5 mins max Core Accumulate 1 Minute in L sit Hold 1 Minute side plank R+L Weightlifting Bench Press (4×5 increasing ) Superset with … Continue reading

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Rev. WOD #4

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 20 Bar-Facing Burpees 30 KB Swings Strength Shoulder Press (4×2 @85%) Do 1 additional set that is 5-7 reps with a 7sec negative. 10lbs less than your work sets Metcon Rev WOD … Continue reading

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NO CLASS FITTEST GAMES come support your athletes !

Defiant CrossFit – CrossFit

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