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07/26/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Coaches Led Warm-Up (core/hips/hamstring focus) 8 minutes

Metcon (Time)

Running Clock:

1K Row For Time

*6 min cap

@7:00 mark…

15-12-9

BBJO 24/20″

TTB

*7 minute time cap (14 min total)

**Score is Row Time + Workout Time

RX: as is

AD: Burpee box step over

SD: Kipping Knee raise

DL/Hang Power Clean

In 15 minutes, build to a max

3 Deadlifts + 2 Hang Power Cleans + 1 Front Squat

*Touch and Go deadlifts, no resetting

07/25/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

2 minutes jump rope

Coaches Led Warm Up (upper body focus) 8 minutes

Split Jerk

5 Touch and Go Reps every 2 minutes for 10 minutes (building)

*Footwork and punching underneath the bar FOCUS

Metcon (Time)

2 min AMRAP

15/10 cal assault bike

1 rope climb

3 Rounds For Time

10 S2O 135/95#

10 pull-ups

*Rest 4 min bw AMRAP

**2 minutes to do 15 cal assault bike and 1 rope climb, then as much of the 3 rounds as possible. At the 2 minute mark, rest 4 minutes. After 4 minutes rest, 2 minutes again to complete the 15 cal AB and 1 RC buy-in, and pick up where you left off in the 3 Rounds.

***Score is total time to complete the 3 Rounds, including Rest time

****26 minute time cap

RX+: Legless RC, CTB, 155#/105#

RX: as is

AD: 115#/75#

SD: 10/8, weight, sit to stand RC

07/24/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Coach Led Warm Up; 8 minutes

Front Squat 5×5

Every 2:30 for 5 sets, 5 Front Squats

(5 min to warm up to working weight, then 5 sets of 5 on the clock, all at the same weight)

Metcon (Time)

For Time:

90 wall balls 20/14

60 Box Jumps 24/20″

30 Squat Cleans 135#/95#

*17 min time cap

**1 sec for every rep not completed if capped

RX+: 185#/125#, 30/24″

RX: as is

AD: 115#/75#

SD: other, step ups

7.21.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

4min Row

Gym Length

Over Under Hurdles

Bear Crawl w/ Plate on Back (https://www.youtube.com/watch?v=PlC4BAQH7Os)

10 PVC Pass-Through

10 OHS

10 Bar Kips

Couch Stretch 2min / side

A: Hang Clean + Clean (In 15 min build to heavy single of complex)

both squat
not maxing. keep technique perfect. call it when it feels off

B: Metcon (Time)

Fran O’Clock

2min ON

1min OFF

21-15-9 (11 min CAP)

Thrusters 95/65

Pull-Ups

Score = time including rest

Rx = as is

AD = 75/55#

SD = wt. scaled as needed
0:00-2:00 work

2:00-3:00 rest

3:00-5:00 work

5:00-6:00 rest

6:00-8:00 work

8:00-9:00 rest

9:00-11:00 work – TIME!

7.20.17

By: 0

Dynamis CrossFit – CrossFit

A: Double-Unders (4min AMRAP)

Warm-up

3 sets

10 Arm Circles / ea. direction

10 PVC Pass Through

10 High Plank Opp. Knee to Opp. Elbow

2min Partner Shoulder Stretch – https://www.youtube.com/watch?v=fN7bflIyEf8

Foam Rolls Back and Lats – 2min per side

B: Metcon (AMRAP – Reps)

Assault Bike / Row / Run*

For 30min @ Easy Pace

Every 5min (6 sets) perform…

10 Box Jump Over 24/20″

1 set UB Toes -to-Bar**

Score total T2B

Rx = as is

AD = UB set Strict Straight Leg Raise

SD = T2B scaled to most challenging progression
* For run plan on 400-600m. About 3min at easy pace

**2min MAX for Box Jump Over and T2B combined

If your shoulders are beat up from the week sub 30 sec Hollow-Rock for T2B

7.19.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

3min Row

20 Banded Goodmorning

10 RDL

5 Inch Worm + DownDog

A: Metcon (AMRAP – Reps)

10 sets

30 sec TnG Power Snatch 75/55#

30 sec Rest

Score total reps

Rx = as is

AD = 65/45#

SD = wt. scaled as necessary
BB should be moving for entire 30 sec. Practice re-gripping, breathing and moving efficiently for all 10 sets

Rest 5min then…

B: Metcon (AMRAP – Reps)

10 sets

30 sec TnG Power Clean 95/65#

30 sec Rest

Score total reps

Rx = as is

AD = 65/45#

SD = wt. scaled as necessary
BB should be moving for entire 30 sec. Practice re-gripping, breathing and moving efficiently for all 10 sets

C: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

9 DB Deadlifts 45/35#*

6 Burpee

3 DB Power Clean 45/35#**

Rx = as is

AD = 35/25#

SD = wt. scaled as needed
*For both DL and PC 1-head of DB must touch floor.

** For PC 1-head of DB must touch top of shoulder

Mobility

POST WOD

BB Smash Pecs x 30 reps per side

7.18.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

2 sets

20 Air Squats

10 Hollow Rocks

10 Bar Kips

20 High Plank Shoulder Taps

60 sec Assault Bike

3min Banded Shoulder Distraction

A1: L-Sit (4 sets x Accumulate 30sec Hold)

Scale with knees tucked and/or one-leg straight, one tucked

Rest 90 sec

after 1 set move to A2

A2: Shoot Throughs (4 sets x 30 sec Max Reps)

Rest 90 sec

B: Metcon (Time)

10 RFT (15min Cap)

10/7 Cal Assault Bike

1 Rope Climb

Rx+ = legless

Rx = as is

AD = 1/2 RC

SD = 7 Ring Rows ILO 1 RC

7.17.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Parking Lot Loop

High Knees

Butt Kicks

High Skip

Gym Length

Samson Stretch

Burpee Broad Jump

30 Push-up on 30″ Box (try and go UB)

Foam Roll Quads – 2min per side

A: Bulgarian Split Squat (4 sets x 6-8 reps per leg)

start w/ weaker leg and have that side dictate wt.

make sure first set you get 8 reps.

go up in wt. each set only dropping down to 6 reps due to wt.

B: Metcon (5 Rounds for reps)

5 Sets

3min AMRAP

10 WallBall Push-Ups*

15 WallBall 20/14# to 10′

20 WallBall Sit-Ups

Rest 1min btw sets

Rx+ = 30/20#

Rx = as is

AD = 14/10# WB, Regular Push-Ups

SD = wt. and PU scaled as needed
*https://www.youtube.com/watch?v=7GKXPkPKlI0

Start back at the top (WB PU) with each set

07/14/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

20 Air Squats (use rig and hit perfect positions)

200m run

10 single leg rdl

10 no push up burpees

Duck walk (1 air squat every 2 steps)

Bear crawl

Sideways crabwalk (right)

Inch worms

Sideways crabwalk (left)

Weightlifting

Front Squat (20 mins to find heavy single)

Metcon

Metcon (Time)

20 rounds for time

1 Deadlift 315/225

2 Push Ups

3 Pull Ups

4 Box Jumps 30/24″

20min Timecap

Rx+ – 405/275

Rx – as is

Ad – 225/155, 24/20″

Sd – other

07/13/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min moderate bike/400m run

15 Burpees

10 Scap Pull Ups

10 Scap Push Ups

Bear Crawl

Crab Walk

Inch Worms

Backwarns Bear Crawl

Backwards Crab Walk

Backwards Inch Worms

Weightlifting

Shoulder Press (5,5,3,3,1,1,1,1…)

Take 15 minutes to find a heavy single for the day

Metcon

Metcon (Time)

Bye Bye Monica!

1 rep for every minute you’ve been late.

40–30–20–10

Overhead Squats 95/65

Bar Facing Burpees

18min Timecap

Rx – 95/65

Ad – 75/55

Sd – Front Squats/Standard Burpees