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4/20/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

10 Air Squats

Gym Length:

Hurdle Step Overs

Zombie Walk (Kick Hand)

Duck Walk

10 Air Squats

10 Rds Cat Cow

10 PVC Pass Throughs

10 Around the Worlds

Weightlifting

A: Squat Clean (20 mins to find heavy single)

Metcon

B: Metcon (Time)

Welcome Home Kevin

9 Squat Cleans 155/105

21 Pull Ups

6 Squat Cleans

15 Pull Ups

3 Squat Cleans

9 Pull Ups

Rx+ – 185/125

Rx – 155/105

Ad – 135/95, Ring Rows

Sd – Other

4/19/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-Up Quick & Dirty (No Measure)

200m Run

10x Air Squats

10x Standing Pass Throughs

2x Bear Crawl

10x Scap Push-Ups

5-1 Inch Worms

10x Burpees

10x Scap Pull-Ups

3-5min – MOB’s of choice

Weightlifting

Split Jerk (20 mins to find heavy single)

Metcon

Metcon (Time)

Run 400m

6 Rounds

10 Wall Balls

25 Double Unders

Run 400m

Rx+ – 30/20, Unbroken DUs

Rx – 20/14

Ad – 15 DUs / Attempts

Sd – 14/10, 2:1 Singles

4/18/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Assault Bike

2 min Row

10 Air Squats

10 Scap Push Ups

10 Push Ups

10 Scap Pull Ups

10 Ring Rows

1 min Passive Bar/Rings Hang

Gymnastics

Toes-To-Bar (10min EMOM (8 reps))

8 reps each minute

Find a number that you will complete all 10 sets.

If you come off the bar your set is done.

Record smallest set

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

1 Deadlift

2 Strict Pull Ups

3 Push Ups

4 Air Squats

Rx+ – 315/205

Rx – 275/185

Ad – 225/155

Sd – other

4/17/17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Quick Shoulder Warm-up (No Measure)

2 min moderate row

Crab Walk

Bear Crawl

5 Inch Worms

1 min fast row

10 Pass throughs

10 Around the worlds

Barbell Trap Smash

2min each side

Weightlifting

A. : Overhead Squat (Heavy Single in 15 min)

Metcon

B. : Metcon (3 Rounds for reps)

At 0:00

Row 200m @100%

Rest 20 secs

Max Unbroken Set Thrusters 95/65

At 5:00

Row 200m @100%

Rest 20 secs

Max Unbroken Set Power Cleans 95/65

At 10:00

Row 200m @100%

Rest 20 secs

Max Unbroken Set Overhead Squats 95/65

Rx+ – 115/75

Rx – 95/65

Ad – 75/55

Sd – other

04/14/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

10 samson stretch

10 leg swings front/back, side/side

10 air squats

10 inch worms with push ups

60 sec pigeon stretch both sides

Deadlift

In 15 minutes….

Build to a 3RM touch and go

Metcon (Time)

For Time:

30/20 cal row

40 wall balls 20/14

50 power snatch 75/55#

40 wall balls 20/14

30/20 cal row

*for large classes, stagger the start in multiple heats

RX+: 95/65

RX: as is

AD: 14/10 wb, hang power snatch 45/35

SD: other

*18 min cap

04/13/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Across the gym – 2 lengths of each

A skip https://www.youtube.com/watch?v=c8il_EjiBWQ

high knees

butt kicker

high knee karaoke

frankensteins

bear crawl

back pedal

low knee skips

*begin actual workout at least by 10 minutes into class

Metcon (Time)

On a running clock….

1 mile run for time

* if unable to run, 3 mile assault bike

at the 13 minute mark…

Metcon (AMRAP – Reps)

7 min AMRAP

7 American KBS

7 Burpees

Rx: 70/53

AD: 53/35

SD: other weight

at the 20 minute mark…

Metcon (Time)

800m run for time

*1.5 mile assault if unable to run

at the 28 minute mark…

Metcon (AMRAP – Reps)

7 min AMRAP

7 American KBS

7 Burpees

Rx: 70/53

AD: 53/35

SD: other, russian

at the 35 minute mark…

Metcon (Time)

1 mile run for time

*3 mile assault bike if unable to run

04/12/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

2 min assault

2 min row

10 samson stretch

10 leg swings; front/back, side/side

10 inch worms

20 steps ostrich walk

Metcon (No Measure)

20 min EMOM

odd: 8 UB toes to bar

even: 4 power clean and jerk

RX: 8 UB, 135#/95#

AD: 2-5 UB, 95#/65#

SD: kipping knee raise, other

Metcon (AMRAP – Reps)

Assault Bike 5 min for max cals

*Upon completion, cool down/mobility 10 minutes