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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 lengths of gym alternating

Bear Crawl

Crab Walk

Upper Body Warm Up

Power Clean and Split Jerk

15 minutes to build to a max

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 S20 95/65#

10 Pull Ups

1 Rope Climb

RX+: legless rope climbs, 5 Bar muscle up

RX: as is

AD: 75/55#

SD: sit to stand RC, ring rows


2 sets:

Banded Arm Across Chest; 45 sec R

Banded Arm Across Chest; 45 sec L

Banded Tricep Stretch 45 sec R

Banded Tricep Stretch 45 sec L


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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Squat Warm Up

Front Squat;

5 minutes to warm up then 3 heavy doubles, 3 heavy singles; 2 min rest between working sets

*record average across all 4 sets

2, 2, 1, 1

Metcon (Time)

7 rounds for time:

12 burpees to 6″ reach

9 box jumps 24/20″

4 Power Cleans 185#/125#

*14 min time cap

RX+: 205#/145#

RX: as is

AD: 155#/105#

SD: other


3 sets;

30 sec pigeon stretch left

30 sec couch left

30 sec pigeon right

30 sec couch right


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Dynamis CrossFit – CrossFit


“Get A Grip Cindy”

Team of 2 – 20 min Amrap

While partner A begins with…

3 burpees followed by Farmers carries around the parking lot loop twice

Partner B starts “Cindy”

5 Pull ups

10 Push ups

15 Air Squat

When partner A finishes farmer walks, he picks up where partner B left off and partner B begins 3 burpees and farmers carries…

Score is combined rounds of Cindy


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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 minute self directed warm up

(in this time also set up box, and barbell, and begin to warm up thruster and deadlift)

Metcon (Time)


For Time: 45 minute cap

25 thrusters 115/75#

50 box jumps 24/20#

75 deadlifts 115/75#

1.5 mile run (100 cal assault bike)

75 deadlifts 115/75#

50 box jumps 24/20#

25 thrusters 115/75#

RX: as is

AD: 95/65#

SD: stop after 1.5 mile run

*MUST use same weight for thrusters and deadlifts!

**1.5 mile run = 3x800m course, exiting the parking lot at the first entrance and re-entering at the second. on the third lap, do the same thing, coming into the parking lot and running back to the gym

This Hero WOD was first posted on as the workout of the day for Tuesday, September 26, 2017 (170926).

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.


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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Animal Walks Warm Up Across Gym

Push Jerk x 2 + Split Jerk

5 minute warm up

then 3 working complexes, resting 2 min between working sets

Metcon (Time)

Team of 2; Working :30 on, :30 off

For Time:

300 Double unders

250 ab mat sit ups

200 wall balls

150 alternating db snatches

100 burpees to 6″ reach

*30 minute cap

RX: 55#/35#, 20#/14#

AD: 45#/25#

SD: movements, reps


2 Sets:

Lizard Pose; 30 sec/side

Up Dog Stretch; 30 seconds continuous


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Dynamis CrossFit – CrossFit

Power Clean + Hang Power Clean x2

Build to a tough complex (can’t put the bar down)

Deadlift 3×3

5 minutes to warm up to working weight

3 sets of 3 reps, rest 2 min bw sets

Sumo Stance Good Morning

8-10 reps x 3 sets; rest 90 seconds


Natural Knee Extensions; accumulate 15 slow controlled reps

Couch Stretch; 90 sec/side


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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Upper Body W.U

Strict Press/Pull Up

5 min to warm up

Alternating every :90 for 6 sets (3 sets each)

A1. 3 Strict Press AHAP

A2. 3-5 Weighted Strict Pull Up AHAP

*scale with 3 negatives or 3-5 unweighted strict pull up

*log strict press weight

Metcon (AMRAP – Reps)

9 min AMRAP


Chest to Bar

Kipping HSPU

RX: as is

AD: kipping pull up

SD: jumping pull up, DB PUSH Press

*for today’s purposes, don’t scale reps, DB push press if proficiency at kipping HSPU isn’t there yet.


Rig Tricep Stretch; 30 sec/side

Ring Pec Stretch; 60 sec continuous

20 alternating scorpions


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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Squat Warm Up

Front Squat; 3, 3, 3, 3, 3

5 minutes to warm up, then 5 working sets of 3; rest 2 min bw sets

*aiming for highest average across all 5 sets, so all sets AHAP, but don’t fail.

Metcon (Time)

5 Rounds For Time:

8 Burpee Box Jump Overs 24/20″

8 Hang Power Snatch 115/75#

8 Thrusters 115/75#

*15 min time cap

AD: 95#/65#

SD: step overs, weight


60 sec box hamstring stretch/side

60 sec box pigeon stretch/side

60 sec lizard pose/side


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Dynamis CrossFit – CrossFit


400m run

7min coaches led WU – hip and shoulder

A: Snatch Complex (Weight)

1 snatch extension


1 hang below the knee power snatch




1 snatch
12 min E2MOM (6 sets)

Record heaviest single

B: Metcon (AMRAP – Reps)

10 sets

In 1 min perform:

35 Double Unders

In remaining time…

AMRAP Snatch 135/95#

Rest 1 min

Score total snatches

Rx = as is

AD = 35 attempts (count your fails!), 115/75#

SD = scaled as needed
power OR squat acceptable

C: Mobility (No Measure)

Hips / Legs – couch stretch, roll-out quads/IT band

Chest / Shoulders – band distraction, lacross ball / BB smash



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Dynamis CrossFit – CrossFit


3min Jump Rope

7min Coaches led WU (lower body / posterior chain)

A: Clean Complex (Build to heavy single in 15min (10 sets))

15min E90sO90s

Clean DL

Clean Pull (Shrug)

Clean Extension (High Elbows)

Power Clean
Focus is on technique. Do not add wt. if the last set felt anything less than perfect

B: Metcon (Time)

For Time (12min CAP)


Bar Facing Burpees


Hang Power Clean 165#/110#

Rx+ = 185/125#

Rx = as is

AD = 125/80#

SD = scaled as neccessary


5min Mobility of choice. BE PRODUCTIVE!