Defiant CrossFit

Strength: Thruster 3-3-3-3-3

WOD: “Lucy”
5 Rounds for Time
5 Pull Ups
10 Burpees
400m Run

NO 12 NOON CLASS TODAY.  Please attend the 9am or 5pm instead.

Strength: Snatch 3-3-3-3-3

WOD: For max Reps
2 Mins Max Calories on Rower
rest 1 minute
2 Mins Max Burpees
rest 1 minute
2 Mins Max Box Jumps
rest 1 minute
2 Mins Max Pull Ups
rest 1 minute
2 minutes Max Double Unders

Attention Defiant CrossFit Athletes!!!! Introducing the DEFY LIMITS CHALLENGE! Starting January 28th through March 10th. This 6 week challenge will include a before and after body composition assessment, additional weekly workouts, Nutrition  meeting, Goal Setting meeting, weekly food log review, benchmark workout and personal guidance from one of our CrossFit certified  coaches. Participants will be placed onto coach-led  accountability teams to share food logs and get together for  extra workouts. All participants will receive a t-shirt and  there will be prizes for the top 3 individuals along with a  winning team dinner. Sign up now, cost is $50! Talk to your coach for more  details.
Strength: Push Press 3-3-3-3-3

WOD: 5 Rounds

25 Overhead Weighted Lunges (45/25)

15 Box Jumps (24/20)

Attention Defiant CrossFit Athletes!!!! Introducing the DEFY LIMITS CHALLENGE! Starting January 28th through March 10th. This 6 week challenge will include a before and after body composition assessment, additional weekly workouts, Nutrition  meeting, Goal Setting meeting, weekly food log review, benchmark workout and personal guidance from one of our CrossFit certified  coaches. Participants will be placed onto coach-led  accountability teams to share food logs and get together for  extra workouts. All participants will receive a t-shirt and  there will be prizes for the top 3 individuals along with a  winning team dinner. Sign up now, cost is $50! Talk to your coach for more  details

Strength: Front Squat 3-3-3-3-3

WOD: 5 Rounds of this barbell complex.  Each series to be done with increased load, bar may not be put down during series. 9 Dead Lift 6 Hang Power Cleans 3 Push Jerks

Attention Defiant CrossFit Athletes!!!! Introducing the DEFY LIMITS CHALLENGE! Starting January 28th through March 10th. This 6 week challenge will include a before and after body composition assessment, additional weekly workouts, Nutrition  meeting, Goal Setting meeting, weekly food log review, benchmark workout and personal guidance from one of our CrossFit certified  coaches. Participants will be placed onto coach-led  accountability teams to share food logs and get together for  extra workouts. All participants will receive a t-shirt and  there will be prizes for the top 3 individuals along with a  winning team dinner. Sign up now, cost is $50! Talk to your coach for more  details.

Strength: Power Clean 3-3-3-3-3

WOD:
50 Chest to Bar Pull Ups
50 Burpees

Attention Defiant CrossFit Athletes!!!! Introducing the DEFY LIMITS CHALLENGE! Starting January 28th through March 10th. This 6 week challenge will include a before and after body composition assessment, additional weekly workouts, Nutrition  meeting, Goal Setting meeting, weekly food log review, benchmark workout and personal guidance from one of our CrossFit certified  coaches. Participants will be placed onto coach-led  accountability teams to share food logs and get together for  extra workouts. All participants will receive a t-shirt and  there will be prizes for the top 3 individuals along with a  winning team dinner. Sign up now, cost is $50! Talk to your coach for more  details.

Strength: Overhead Squat 3-3-3-3-3

WOD: “Michael”
3 Rounds for Time
800 m Run
50 Supermans
50 Sit Ups

Chicken, Spinach and Peppers.  Click picture for the recipe.

Attention Defiant CrossFit Athletes!!!! Introducing the DEFY LIMITS CHALLENGE! Starting January 28th through March 10th. This 6 week challenge will include a before and after body composition assessment, additional weekly workouts, Nutrition  meeting, Goal Setting meeting, weekly food log review, benchmark workout and personal guidance from one of our CrossFit certified  coaches. Participants will be placed onto coach-led  accountability teams to share food logs and get together for  extra workouts. All participants will receive a t-shirt and  there will be prizes for the top 3 individuals along with a  winning team dinner. Sign up now, cost is $50! Talk to your coach for more  details.

Strength: Bench Press 5-5-5-5-5

WOD: 8 x 100m Sprints (parking lot sprints) – rest the amount of time it takes you to walk back to the starting line.