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10.9.17

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Dynamis CrossFit - CrossFitWarm-up3min AB 7min Coaches led Shoulder + Hip specific WUA: Snatch + 2 Overhead Squats (Every 2min for 16min (8 sets) build to heavy 1)3 Squats totalEVERYBODY starts with an empty BB!B: Metcon (Time)For Time (10min CAP): Assault Bike 30/20 cal 10 OverHead Squats 115/75# Assault Bike…

10/06/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)3 min jump rope 7 min lower body warm up ending with empty barbell: 10 high hang power clean 10 front squat 5 hang squat clean 5 below knee hang power cleanSquat Clean (Heavy Single)15 minutes to build to a maxCrossFit Games Open 17.5 (Time)10…

10/05/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)5 min row/bike/run/jump rope/combo 5 min dynamic warm up, full bodyMetcon (Time)For Time: 100 cal row 50 burpee box jumps 20" 1 mile run (75/60 cal assault bike) 50 bar facing burpees *35 minute cap RX+: 100 cal assault bike instead of row RX: as…

10/04/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)400m run 8 minutes of walking like an animalDeadlift 15 minutes to build to a 2RM Touch and GoMetcon (AMRAP - Reps)Deadlift/Assault 10 min EMOM ODD: 10 UB Deadlifts 225#/155# EVEN: 45 second Max Cal Assault Bike *score is total cal assault bike **assault shouldn't…

10/02/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)400m run Squat Warm UpFront 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, 1Metcon (Time)7 rounds for time: 12 burpees to 6" reach 9 box jumps…

09/30/2016

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Dynamis CrossFit - CrossFitMetcon“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,…

09/29/2017

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Dynamis CrossFit - CrossFitWarm-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)"Andy" 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…