Blog Search

08/22/2017

By: 0

Dynamis CrossFit - CrossFitWarm-up (No Measure)Coaches Led Upper Body Warm-UpSplit Jerkin 8 minutes; build to a moderate effort single with PERFECT form (if you hit failure you did this wrong)Push Press (4-5 minutes to warm up to a heavy working weight)Every 2 minutes for 10 minutes, 5 reps *3 minutes…

08/21/2017

By: 0

Dynamis CrossFit - CrossFitWarm-up (No Measure)200m run Coaches Led Lower BodyDeadlift5 Touch and Go Reps; Every 2 minutes for 10 minutes (building sets)Metcon (No Measure)10 min EMOM 5 UB Power Snatches 75/55# *scale weight on power snatches to cycle quickly/efficientlyMetcon (AMRAP - Reps)3 min AMRAP 30/20 Cal Assault Bike Max…

08/18/2017

By: 0

Dynamis CrossFit - CrossFitWarm-up (No Measure)800m run 5 minute dynamic warm up, coaches ledBelow the Knee Hang Power Snatchin 12 minutes, build to a 2RMMetcon (Time)2 Minute AMRAP 15/10 Calorie Assault Bike... 3 Rounds For Time 15 Power Snatch 75/55# 15 Thrusters 75/55# Rest 4 minutes Repeat Until All 3…

08/17/2017

By: 0

Dynamis CrossFit - CrossFitWarm-up (No Measure)10 min - Coaches Led Animal Walks/Running DrillsMetcon (No Measure)16 min EMOM ODD: 2-10 Toes to Bar EVEN: 7 HR Push Ups RX: as is AD: Kipping Knee RaiseMetcon (Time)For Time: 75 Clean and Jerks 115#/75# * 5 burpees over the bar EMOM **Workout Starts…

08/14/2017

By: 0

Dynamis CrossFit - CrossFitWarm-up (No Measure)400m run Full Body Warm Up 8 min - Coach ledMetcon (No Measure)10 min EMOM odd: 2-10 kipping pull ups/chest to bar/1-5 bar muscle ups even: 2-10 kipping hspu *use this as an opportunity to work on these movements in a low intensity setting. pick…

8.11.17

By: 0

Dynamis CrossFit - CrossFitWarm-up3min Cardio - run, bike, row, jump rope (your choice) 8min Coaches-led warm-up (squat specific) 90sec Couch Stretch per sideA: Front Squat (In 20min find 1RM)B: Metcon (AMRAP - Reps)12min AMRAP 60/45 cal Row 50 DB Overhead Lunge 50/35# 40 Alt. DB Snatch 50/35# 30 Box Jump-Over…

8.10.17

By: 0

Dynamis CrossFit - CrossFitWarm-up3min AB 8min Coaches led warm-up (focus on shoulders) 3min Banded shoulder distratcion per sideA: Push Press (In 15min build to heavy single for the day)B: Metcon (Time)20min ALT EMOM (10 sets each) 1 - 5/3 Cal Assault Bike* 2 - Number of burpees equal to #…

8.9.17

By: 0

Dynamis CrossFit - CrossFitWarm-up2min Jump Rope 6min Coaches led warm-up (legs, BB) 1min Calf Smash on KB / side 30sec Calf Stretch / sideA: Clean (In 15min find heavy single)squatB: Metcon (AMRAP - Reps)Take 80% of Part A and perform... 5min AMRAP - Squat Clean Score reps, note wt.C: Metcon…

8.8.17

By: 0

Dynamis CrossFit - CrossFitWarm-up400m Run 8min Coaches led warm-up (core and shoulder focus) 3min Foam Roll lats - 2min / sideA: Metcon (AMRAP - Reps)30min AMRAP 3 Toes-to-Bar 200' Waiter Carry 45/35#* 3 Chest-to-Bar 200' Suitcase Carry 70/53#* 6 Toes-to-Bar 200' Waiter Carry 45/35#* 6 Chest-to-Bar 200' Suitcase Carry 70/53#*…