Monthly Archives: July 2017

Sunday Funday

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Empty Bar Hang Cleans 5 Front Squats 5 Bar Facing Burpees Weightlifting Clean Pull (3-3-3-2-2-2 as heavy as your form lets you) Metcon Metcon (Time) 7 Rounds 10 Push-Ups … Continue reading

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Sunday Strength

Defiant CrossFit – Strength Class Warm-up Warm-up (No Measure) 3 Rounds NFT 15 Dumbbell Squat Jumps (weights to side) 15 Dumbbell Bent Over Rows Strength Shoulder Press (10-10-10-10 @50-55%) Superset w/3 Heavy DBall Over the Shoulder Sled Push (5x20m AHAP … Continue reading

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“Kalsu” with The Coaches

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 7 Empty bar thrusters 3 Burpees Coaches will give efficiency tips on thrusters and burpees before we get started. Warm-up (No Measure) 3 Rounds 200m Run 7 Empty … Continue reading

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072817 Comp

Defiant CrossFit – RX+ 90 mins Warm-up Warm-up (No Measure) 2-3 x Pillar to Plank Press Up – 10 Ring Pull Ups – 10 Ball Slams – 10 Side Lunge – 10 (each leg) Core Metcon (No Measure) 3 x … Continue reading

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Fri-Yay, 07/28/2017

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) In 3mins… 10 Burpees 15 Sit-Ups Max Wall Balls in remaining time Then… 5mins of Shoulder Prep work Weightlifting Push Jerk + Split Jerk (1-1-1-1-1 @75-80% of Push Jerk) Metcon Metcon (Time) … Continue reading

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