Monthly Archives: March 2017

Sat, Apr 1

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm-Up 400m Run Then… Warm up game Metcon Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland … Continue reading

Posted in Workout of the Day | Leave a comment

Friday, March 31

Announcements Skill Development Saturday 9am Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Run 800m (light, run in groups) 2 rounds: 10 Hanging Leg Raises (Legs Straight) 10 Wall Squats Weightlifting Front Squat (10-8-6-4-2) Start from 60%. Try for a … Continue reading

Posted in Workout of the Day | Leave a comment

Thursday, March 30th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm-Up Then.. 3 Rounds Length of the gym Duck Walk Length of the gym Broad Jump 14 Alt. Dumbbell Snatch Strength Close Grip Bench Press (6×5 E2MOM increasing weight) Metcon DCF … Continue reading

Posted in Workout of the Day | Leave a comment

Strength 3/29/2017

Defiant CrossFit – Strength Class Dynamic Warm Up #BOOTYGAINZ (No Measure) #BOOTYGAINZ Warm Up 3RNFT 1 min on Bike or rower 10 Body Weight Squats w/ 2 Duck Hops 10 Banded Good mornings 10 Push ups 5 Goblet Squats AHAP … Continue reading

Posted in Workout of the Day | Leave a comment

Wednesday, March 29

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic warm-up 2 Rounds 100m Row Sprint 8 Squat Jumps 8 Kipping Pull-ups Metcon 1000m Row (Time) Max Effort 1000m RowPush and cheer for eachother Weightlifting Bent Over Row (5×10 Dumbbells) 7 … Continue reading

Posted in Workout of the Day | Leave a comment