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06/01/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m Run

20 Cross Body Arm Swings (Think Michael Phelps)

20 Monkey Arm Swings (1 Hand behind head, one across chest)

Samson Stretch

Lunge w/twist

Duck Walk

Ostrich Walk

10 Jumping Air Squats

10 RDL/each

10 Ring Rows (2222 tempo)

Metcon (No Measure)

Every 2 mins for 6 sets

5 Sup. Bent Over Rows

20 DUs

5 Sumo Deadlift High Pulls

Rx – 135/95

Ad – 95/65

Sd – Other

Metcon (AMRAP – Rounds and Reps)

21 min AMRAP

20 Burpee Box Jumps

30 Ab mat Sit Ups

60/50 Cal Row

Rx+ – 30″/24″box, 15 GHD Sit Ups, 60/50 Assault Bike

Rx – 24″/20″

Ad – 20″/16″, 40/30 cal row

Sd – other
If you are really beat up from the week, take this opportunity to just move steadily for 21 mins.

5/31/2017

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Dynamis CrossFit – CrossFit

Warm-up

Mobility

Warm-up (No Measure)

400m Run

Gym Length:

Walking Lunges

Bear Walk x 2

Zombie Walk x 2

Ostrich Walk

Duck Walk

Inch Worms w/Push Up

30 sec Vertical Banded Shoulder Retraction/side

30 sec Horizontal Banded

Shoulder Retraction/side

10 Kip Swings

10 Slow Hanging Knee Raises

10 RDL/side

Weightlifting

Metcon (No Measure)

2017 Regionals Event 4 EMOM

18 min EMOM

1. 20 Nose to Wall Shoulder Taps

2. 8 TTB

3. 12 Kettlebell Deadlifts 70/53

Rx – As Is

Ad – Plank Shoulder Taps, 6TTB and 6 DL

Large Classes: If needed share kettlebells and start on different stations

Metcon

Metcon (Time)

7 Rounds for time

7 Shoulder to Overhead

7 Front Squats

Rx+ – 115/75

Rx – 95/65

Ad – 75/55

Sd – 45/35

9min Cap

5/30/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 min moderate bike

10 Rig Air Squats

10 Scap Push Ups

5 Push Ups

10 Scap Pull Ups

5 Pull Ups/Ring Rows

PVC

5 Slow & Controlled Strict Press

5 BTN Snatch Strict Press

Take 10 OHS to get to full depth

5 min Pec Mobility

Weightlifting

Overhead Squat (Take 15mins to build to a heavy 5)

10, 8, 8, 6, 5, 5, 5..etc.

Metcon

Metcon (AMRAP – Reps)

4min AMRAP

10/8 cal row

7 burpees over erg

@ 10:00

4min AMRAP

5/4 Cal Assault bike

5 Wall Balls 20/14

@18:00

2min AMRAP

American Kettlebell Swings 53/35

Record total reps across all 3 workouts

Rx – 20/14, 53/35

Ad – 20/14, 44/26

Sd – Scale reps/weight accordingly

Workout should be fast sprints with short transitions

murph

By: 0

Dynamis CrossFit – CrossFit

Warm-up

2 Rounds

200m Run OR 250m Row

10 Alt. Samson Stretch

5 Inchworm

10 PVC Pass Through

10 OHS

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rx = 20/14# Weighted Vest

AD = No Vest

Scaled*

For time:

800m Run OR Row

then…

20 Rounds

5 Ring Row OR Jumping Pull-up

10 Scaled Push-Ups

15 Air Squats

then…

800m Run OR Row

*OR do the whole thing with a partner, sharing reps. Both work same time

05/26/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

12 min EMOM

1: 45 sec assault bike

2: 3 inch worms with push up/pauses in down/updog

3: 15 air squats + 5 OHS with PVC

4: 5 kip swings + 5 scap pull ups + 5 scap push ups

Metcon (Time)

For Time:

20 Unbroken Sets of 4 Toes To Bar

RX+: UB sets of 5

RX: 4

AD: 2 reps

SD: kipping knee raises 3-5 UB reps

*as fast as possible but breaking enough that you can maintain clean/smooth UB sets, DON’T BURNOUT

*10 min time cap

Metcon (Time)

10 Rounds For Time:

200m run

5 power clean and jerk 185#/125#

*20 min cap

RX+: 225#/155#

RX: as is

AD: 155#/105#

*if unable to run, medball carry around small parking lot

05/25/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 min easy choice:

assault

row

run

combination of the three

5 min self directed mobility

Metcon (Time)

With a Partner, Switching Every :30

50 single arm DB OH Lunges (in place, not walking)

75 ab mat sit ups

100 wall balls 14/10#

75 ab mat sit ups

50 single arm DB OH lunges

Right into…

200/150 cal row (switching every :60)

*35 min time cap

RX: 35#/25# DB, 14/10# wall ball

AD: 25#/15#

SD: weightless, arm overhead lunges

05/24/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

FUN ANIMAL WALKS ACROSS GYM!

inch worms

bear crawl

crab walk

lizard crawl

ostrich walk

monkey walk

bear crawl backwards

crab walk backwards

ostrich walk backwards

Empty Barbell:

5 high hang power snatches

5 behind the neck push presses (Snatch Grip)

5 drop snatch

5 high hang squat clean

5 front squats

10 min EMOM

3 squat snatches

*touch and go

RX+: 135/95#

RX: 95/65#

AD: 75/55#

SD: high hang power snatches

10 min EMOM

3 Squat Cleans

*touch and go

RX+: 185/125#

RX: 155/105#

AD: 135/95#

SD: other

Metcon (AMRAP – Reps)

8 min AMRAP

50/35 cal assault bike

amrap burpee box jump overs

*jump with two feet

RX: 24/20″

SD: step overs

*stagger start for large classes

*score is total burpee box jump overs

05/23/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

3 min jump rope

Arm Swings 10 each:

big forward

big backward

across body

monkey swings

10 kip swings

10 scap pull ups

10 scap push ups

10 kip swings

10 ring rows

10 push ups

10 kip swings

Metcon (No Measure)

16 min EMOM

odd: 8 UB pull ups

even: 8 UB kipping HSPU

RX+: 10 UB CTB, 10 UB HSPU

RX: as is, UB sets of 8

AD: scale reps for unbroken sets, same number for all 16 min

SD: 2 negative pull ups (5 sec descent), 5 DB push press (3 sec negative)

Metcon (Time)

For Time:

30-20-10

Alternating DB Snatch 55/35#

5-3-1

Rope Climbs

*11 min cap

RX+: legless

RX: as is

AD: 45#/25#

SD: weight and sit to stand rope climbs

05/22/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

400m run

10 samson stretch

10 lunge and twist

10 air squats w/rig assistance

5 slow inch worms with push up

20 slow kip swings

20 empty barbell front squats

20 empty barbell push press

Metcon (No Measure)

40 min EMOM

1: 10 thrusters 95/65#

2: 10/7 calorie row

3: 10 box jumps 24/20″

4: 30 double unders

RX+: 115#/75#

RX: 95#/65#

AD: 75#/55#, step ups

SD: 6 thrusters, 6 box jumps

*scale reps for double unders, everyone should be doing double unders, reps will differ, pick a number and hit it every time

**scale volume before scaling movement