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06/23/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 min row

10 Wall Assisted Squat Twists

10 Sumo Stance Lateral Squats

5 Inch worms w/Push Up

10 Hip Bridge

Ostrich Walk

Zombie Walk

High Knees

Butt Kicks

Banded Pull Aparts

Metcon

Metcon (Time)

50 Wall Ball Buy in

Then

3 Rounds for time

1 Rope Climb

20 Cal Row

30 BBJO

400m Run

Then

50 Wall Ball Cash Out

45 min cap

Rx – 24″/20″, 20/14lb ball

Ad – 20″/18″, 14/10lb ball

Sd – Scale Accordingly

06/22/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Bike

1 min passive hang

10 Scap Push Ups

10 Push Ups

10 Kip Swings

10 Kipping Knees Swings

10 Burpees

1 min pigeon each side

5 min other lower body mobility

e.g.

Quad barbell smash

Ido Portal squat sequence

Hip distraction

Lacrosse ball to hamstring

Gymnastics

Metcon (No Measure)

14 min Alternating EMOM

ODD: 5 Strict Pull Ups

EVEN: 45sec FLR

Rx+ – 5 Chest to Rings Pull Ups, 45 sec handstand hold against wall

Rx – As Is

Ad – 8 Ring Rows

Sd – Other

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Ad – 95/65

Sd – Other

8min Timecap

Cool Down

Warm-up (No Measure)

5 min cool down row/assault bike

5 min mobility

Not optional

06/21/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

1 min Jump Rope

Lunge w/twist

Burpee Broad Jump

Bear Walk

Ostrich Walk

Zombie Walk

10 Air Squats

Duck Walk

5 Min Shoulder Mobility

Weightlifting

Clean Complex

15min E90sO90s

Clean DL

Clean Pull (Shrug)

Clean Extension (High Elbows)

Power Clean
Keep it light and fast. Focus on perfect mechanics. If mechanics break down go down in weight.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Thrusters 75/55

30 DUs

(Perform 30DUs each round)

Rx+ – 95/65

Rx – 75/55

Ad – 10 DUs

Sd – Other

Everyone does DUs. Scale number accordingly.

15 min Timecap

06/20/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 min bike

10 Scap Push Ups

10 Push Ups

10 Scap Pull Ups

200m Run

10 Kip Swings

10 Ring Rows/Pull Ups

10 RDL Each Side

2 min Jump Rope Practice

Weightlifting

Push Press (Heavy 6)

Take 15 mins to find heavy 6 for the day

Take small jumps in weight. Plan for 6 or 7 sets.

Metcon

Metcon (Time)

5 rounds for time of:

5 Deadlifts

10 Burpees

Rx – 275/185

Ad – 225/155

Sd – Other

06/19/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Leg Swings

10 Rig Assisted Air Squats

20 Banded GM

200m Run

Duck Walk

Bear Walk

10 Jumping Air Squats

Crab Walk

Lunge w/twist

1min Couch Stretch Each Side

Weightlifting

Back Squat (20 Rep Max)

Take 20mins to find a heavy 20 for the day.

Example:

5, 5, 5, 5, 20

*Bit of a guessing game. Have a number in mind, warm up to it and go for 20. Dont waste a ton of energy with big warm up sets

Metcon

Metcon (2 Rounds for time)

21-15-9

Plate Ground to Overhead

Plate Squats

5min timecap

Rx – 45/35

Ad – 35/25

Sd – Other

@ 8:00

12-9-6

Assault Cal

Push Ups

6 min cap

*1 time through this, “first round” is time for 21-15-9, “second round” is time for 12-9-6

4th of July

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Come join us on 4th of July for some fitness before the party starts 🙂

Similar to how ‘Murph goes, Heats will start at 9am.  Warm-up and WOD will be posted, so make sure you get your warm-up in before your heat.

Heats will be about 20-30min apart depending on class size.

Bring a friend and some meat to throw on the BBQ after

Dynamis Competition Class – Every Friday @ 5:30pm

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COMPETITION CLASS Friday Night’s at Dynamis CrossFit!

Starting this Friday, June 23, we will be running a weekly Competition Class here at Dynamis The class will be at 5:30 every Friday night moving forward and it will take the place of the Olympic Lifting Class. As always, the class is free to members.

What This Class Is:

This class is geared towards those members who are interested in the “Sport” side of CrossFit and may be looking to compete in local competitions and beyond.

The class will be largely team/partner workouts, with portions of the class focusing on ‘Olympic Lifting for CrossFit’ and ‘Faster/More Efficient Movement Cycling.’

This includes things like lifting heavy in short time domains, barbell cycling for speed AND efficiency, maxing out under fatigue, lifting ladders, breathing work, movement work, and much more.

All-in-all, this will be a great opportunity for those interested to get together on a Friday night in a competitive TEAM atmosphere and have some fun with some different types of CrossFit workouts.

*If you’re unsure if this is the right class for you, contact me privately or come try it out! As always, CrossFit workouts are infinitely scalable, but keep in mind this class is going to be geared toward members who are at least proficient in the majority of CrossFit movements.

COMMENT Below with Questions/Excitement!