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06/16/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

200m run

Leg Swings

20 rig assisted air squats

10 frog jumps

5 inch worms with push up

10 samson stretch

20 air squats

:45 pigeon stretch per side

Metcon (AMRAP – Reps)

Assault Bike

1 min for max cals

Metcon (Time)

10 Rounds For Time:

10 Box Jump Overs 24/20″

10 Front Squats 95#/65#

30 Double Unders

* 24 min cap

RX+: 135#/95#

RX: as is

AD: 75#/55#

SD: weight, reps for double unders

06/15/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

200m run

Gym Length x2

High Knees

Butt Kickers

High Knee Karaoke

Side Shuffle

A March

Back Pedal

10 inch worms w/stretching/push ups

1-Mile Run (Time)

Max Effort 1-Mile Run
*5 min max cal Assault if unable to run

Metcon (Time)

With a Partner, Switching Every :30:

2 Rounds for Time:

100 Alt DB Power Snatch 45#/25#

150 ab mat sit ups

*20 min cap

RX+: 55#/35#

RX: as is

AD: Weight on DB, 75 reps snatch, 100 sit ups

06/14/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

Gym Length:

Bear Crawl

Ostrich Walk

Inch Worms

Samson Stretches

Broad Jumps

Cartwheels

20 kip swings

20 Goodmornings with PVC

Power Clean + Hang Squat Clean

1 rep on the min for 15 min

Building to a 1RM

*start light, only last few sets should be maximal

Metcon (Time)

4 min time cap

200m run

25 burpee box jump overs 24/20″

Rest 1 min…

then into next part…

RX: as is

SD: assault bike .3 miles , burpee step overs

**If time capped, 1 sec for every rep not completed

Metcon (Time)

60 Power Cleans 135#/95#

every minute on the min 3 bar facing burpees

*workout starts with 3 bar facing burpees

*11 min cap (16 min total for both parts)

RX+: 155#/105#

RX: as is

AD: 95#/65#

06/13/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 samson stretch

5 inch worms w/push up

10 ring rows

10 scap pull ups

10x kick up to HS on wall

2 min PVC mobility

10 push jerks with PVC

10 split jerks with PVC

10 BB strict press

10 BB push press

10 BB split jerk

Split Jerk

1 on the min for 15 minutes, building to a max

Metcon (AMRAP – Reps)

20 min AMRAP

10 Shoulder to Overhead

10 T2B

10 Kipping HSPU

10 Pull Ups

RX+: 155#/105#

RX: 135#/95#

AD: 115#/75#, ab mat hspu

SD: weight, kipping knee raise, db push press, jumping pull ups

06/12/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

10 leg swings front to back ea/side

10 leg swings across body ea/side

20 rig assisted air squats

5 inch worms

10 air squats

10 scap pull ups

10 scap push ups

10 kip swings

Snatch/Squat

In 20 minutes:

Build to a tough single Squat Snatch

then…

Build to a tough single Front Squat

Score is total weight

*Post PR’s on PR Board!

Metcon (AMRAP – Reps)

5 min AMRAP

50/40 cal assault bike

Max Thrusters 95#/65#

RX: as is

AD: 40/30 assault, 75#/55#

*score is thrusters