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07/14/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

20 Air Squats (use rig and hit perfect positions)

200m run

10 single leg rdl

10 no push up burpees

Duck walk (1 air squat every 2 steps)

Bear crawl

Sideways crabwalk (right)

Inch worms

Sideways crabwalk (left)

Weightlifting

Front Squat (20 mins to find heavy single)

Metcon

Metcon (Time)

20 rounds for time

1 Deadlift 315/225

2 Push Ups

3 Pull Ups

4 Box Jumps 30/24″

20min Timecap

Rx+ – 405/275

Rx – as is

Ad – 225/155, 24/20″

Sd – other

07/13/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min moderate bike/400m run

15 Burpees

10 Scap Pull Ups

10 Scap Push Ups

Bear Crawl

Crab Walk

Inch Worms

Backwarns Bear Crawl

Backwards Crab Walk

Backwards Inch Worms

Weightlifting

Shoulder Press (5,5,3,3,1,1,1,1…)

Take 15 minutes to find a heavy single for the day

Metcon

Metcon (Time)

Bye Bye Monica!

1 rep for every minute you’ve been late.

40–30–20–10

Overhead Squats 95/65

Bar Facing Burpees

18min Timecap

Rx – 95/65

Ad – 75/55

Sd – Front Squats/Standard Burpees

07/12/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Jump Rope

Samson Stretch with 3 second pause/stretch

20 Rig Assisted Air Squats

20 Single Leg RDL

1 min Jump Rope

10 Jumping Air Squats

10 Hollow Rocks

1 min Dead Hang

10 Kip Swings

10 Inch Worms

Metcon

Metcon (AMRAP – Reps)

1 min max Wall Balls

Rest 1 min

1 min Max Power Cleans 135/95

Rest 1 min

1 min max Wall Balls

Rest 1 min

1 min max Power Cleans 135/95

Rest 1 min

1 min Max Wall Balls
Score is total reps

Rx – 135/95

Ad – 105/75

Sd – Other

Metcon (Time)

–Sprint 400m

Rest exactly 2 mins

–400m Barbell Back Rack Carry for time 135/95#

Rest exactly 2 mins

–Sprint 400m

Rest exactly 2 mins

–400m Dumbbell/Kettlebell Farmers Carry 45/35

Rest exactly 2 mins

–Sprint 400m

For time

Include scheduled rest in your score

30min Timecap
Rx – 135/95, 45/35

Ad – 105/75, 35/26

Sd – Weight that you can comfortably get from floor to behind your neck.

07/11/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min moderate row

10 Rig Assisted Air Squats

10 Samson Stretch

5 Inch Worms

10 Wall Assisted Squat Twists

1min each side

Foam Roll Lats

Foam Roll Quads

Rig Calf Stretch

Weightlifting

Back Squat (5, 5, 5, 5, 3, 3, 1, 1, 1, 1)

Take 20 mins to find heavy single for the day.

Rest 1-2min between sets

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Rx – 45/45#

Sd – Ring Rows, other

07/10/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Gym Length:

Walking Lunges

Inch Worms

High Knees

Duck Walk

Butt Kickers

Ostrich Walk

Zombie Walk

10 Air Squats

10 Scap Push Ups

10 Max Height Jumping Air Squats

10 Push Ups

PVC:

1 min pass throughs/ATW

10 Strict Press

10 Overhead Squats

Barbell:

Coach Led Snatch Warm Up

Weightlifting

Snatch (20 min build to heavy single)

Metcon

Metcon (Time)

FiboSNATCHi

1*1*2*3*5*8*13*21*34

Kettlebell Snatch 53/35

* 10 Air Squats

10min TIMECAP

@14:00

Not for time

100 Hollow Rocks

Rx+ – Add round of *55

Rx – 53/35#

Ad – 35/18#

Sd – Dumbbell/Other
Sequence:

Round is total reps of previous two rounds

Do equal reps on each hand, split however you want.

For example:

Alternate each rep

or

Round 1+2 Right Hand

Round 3 Left Hand

Round 4 + 5 Right Hand

Round 6 Left Hand

07/07/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 min clock

self directed warm-up and mobility

*perform warm up exercises that focus on warming YOU up most efficiently

3RM Thruster (from ground)

15 minutes to build to a 3RM thruster (from the ground)

Metcon (Time)

For Time:

200m run

20 power clean and jerk 115/75#

200m run

20 pull ups

200m run

20 squat clean thrusters 115/75#

200m run

20 pull ups

200m run

20 power clean and jerk 115/75#

*14 min time cap

RX+: 135#/95#, CTB

RX: as is

AD: 95/65#

SD: jumping pull ups

*10/8 calorie assault bike if unable to run

07/06/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

2 min assault bike

2 min jump rope

10 samson stretch

10 leg swings each way/side

5 inch worms w/push up and down dog

20 steps duck walk

20 steps ostrich walk

20 kip swings

20 pvc pass throughs

Power Snatch

3 Touch and Go Reps every 2 minutes for 7 sets (building until form breaks down, then drop some weight and finish out the 7 sets)

Metcon (Time)

AMRAP 2

20/15 cal assault bike

100 Alt DB Snatch 45/35#

Rest 2 min

*16 min time cap

Essentially 100 alt db snatch for time, with 2 minute intervals to work, 2 minute intervals to rest. HOWEVER, each 2 minute “work” period starts with a 20/15 cal assault bike, with the remaining time being as many DB snatches as possible

*If completed, score is total time–including rest time (i.e., 13:59

*If time capped, score is 16 minutes plus 1 second for every rep not completed

RX: as is

AD: 15/10 cal assault, 35/25#

SD: 10/8 cal assault, weight

07/05/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

12 min AMRAP

Parking Lot Loop Jog

10 kip swings

10 Hand Release Push Ups

20 sec side plank on hand left

20 sec side plank on hand right

Strict Press

Every 2 minutes for 10 minutes

3 Strict Press (AHAP for all sets, 3-5 minutes to warm up to working weight prior to starting)

Metcon (No Measure)

20 min EMOM

1: 8 Kipping HSPU

2: 8 TTB

3: 8 Shoulder to Overhead 115#/75#

4: 30 second moderate effort row

RX: as is

AD: Scale HSPU/TTB Reps, 95#/65#

SD: DB Push Press, Kipping Knee Raise, Weight

07/04/2017

By: 0

Dynamis CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

(Partner) “1775(ish)”

60 min AMRAP

34 Power Cleans (alternate reps) 135#/95#

75 front squats 135/95 (break however you want)

…then take barbell and plates apart….

Barbell Carry as a pair, then come back and each partner carries a plate to the barbell, where they put the plates back on and begin next round.

07/03/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

10 arm circles forward

10 arm circles backward

10 across body

10 monkey swings

(10 kip swings

10 ring rows

10 hand release push ups)

x2

then…

Get Benches Out/Set Up For Bench Press

3RM Bench Press

10 min to build to a 3RM Bench Press

Metcon (AMRAP – Reps)

5 min AMRAP

Bar Facing Burpees

Rest 5 min (must complete 400m run during this period)

5 min AMRAP

Burpee Box Jump Overs 24/20

Rest 5 min (must complete 400m run)

5 min AMRAP

Burpees to 6″ Reach

Rest 5 min (must complete 400m run)

5 min AMRAP

Bar Facing Burpees

*Score is total burpees

**RX is jump and land with two feet on bar facing burpees, and jump with two feet on box