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Dynamis CrossFit – CrossFit


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


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


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


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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


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


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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Across the gym – 2 lengths of each

A skip

high knees

butt kicker

high knee karaoke


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


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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


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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Arm Circles:

20 big forward

20 big backwards

20 monkey swings

20 across body


4 rounds –

bear crawl across gym

crab walk across gym

1 inch worm with 5 scap push ups

5 scap pull ups

5 kip swings

Every :90 for 8 sets total, alternating

ODD: 3 push press (from rack)

EVEN: 2 rope climbs (legless if able)

**3 warm up sets of 3, then start on the clock

*Build across all sets to heavy triple for the day

Metcon (Time)


Shoulder to Overhead 115/75#

Bar Facing Burpees

*30 double unders after each round…so 21 s2o, 21 bfb, 30 du, 15 s2o etc…

RX+: 135#/95#

RX: as is

AD: 95/65#

SD: weight and step over bar

*scale reps for DU’s, can be as little as 5 per round.

*14 min cap

**1 sec for every rep not completed if capped

Making the most of your time at Dynamis CrossFit.

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Trust us. We understand busy schedules. In fact, many of the members we have here at Dynamis CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.