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06/02/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)200m run Leg Swings 10 Samson Stretch 5 Inch Worms w/stretches 20 Squats with rig assistance 3 min PVC/empty barbell work/stretches/pass throughs/power clean warm up etc.Power Clean10 minute strict clock - build to heavy single for the dayMetcon (Time)400m run 5 rope climbs 200 double…

06/01/2017

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Dynamis CrossFit - CrossFitWarm-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…

5/31/2017

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Dynamis CrossFit - CrossFitWarm-upMobilityWarm-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/sideWeightliftingMetcon (No…

murph

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Dynamis CrossFit - CrossFitWarm-up2 Rounds 200m Run OR 250m Row 10 Alt. Samson Stretch 5 Inchworm 10 PVC Pass Through 10 OHSMurph (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…

05/25/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)10 min easy choice: assault row run combination of the three 5 min self directed mobilityMetcon (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…