Monthly Archives: June 2017

Tiddlywankers

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 3RNFT 10-12 C2B (Practice Butterfly) 5-10 HSPU (Strict if able) 2-3 Rope Climbs Weightlifting CHOICE PWR (1 Every 45s) Choose Pwr Clean / Snatch E45s for 20min 1 PWR Whatever … Continue reading

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July, Where has the time gone…..2017

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm-Up Then… 3 Rounds 10 Med-Ball Cleans 15 High Single Unders 100m Run Metcon Metcon (Time) Partner WOD 18-15-12-9-6 Burpee Box Jump Overs 24/20 Squat Cleans M- 95, 115, 135, 155, … Continue reading

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Comp 06/30/17

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 400m Run 50 banded side steps 30 band pull aparts 2x 20/15 cal row 10 pass through 5 Empty Bar OHS 5 Empty Bar snatch balance 10 sots press Strength … Continue reading

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Friday, June 30th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10/7 Cal Bike Sprint 12 Empty Bar Push Press Then.. KB Snatch Review/Tutorial Weightlifting Thruster (From the Ground 3-3-3-3. Find a 3RM) Metcon Metcon (Time) 40 Burpees 40 T2B 40 … Continue reading

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Comp. 06/29/2017

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 15 3 sec pause Strict Pull-Ups 25 Dual Front Rack KB Reverse Lunges Metcon Metcon (AMRAP – Rounds and Reps) 12min AMRAP 30 Double Unders 10 Thrusters 115/80 5 Strict … Continue reading

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