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8.7.17

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Dynamis CrossFit - CrossFitWarm-up90sec Row Straight legs 90sec Row 8min Coaches led warm-up (low back and shoulders focused) 90sec Couch Stretch / side 2min Banded Shoulder Distration / sideA: Snatch Balance (In 20min Build to Heavy Single)B: Metcon (Time)3 rounds for time of (12min CAP): 15-cal. row 12 power snatches,…

08/04/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Coaches Led Running Drill Warm Up + Hamstring Focused Warm Up (10 minutes)Deadlift15 minutes to Build to a 3RM DeadliftMetcon (Time)"DT" 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead *15 min time cap RX: 155#/105# AD: 115#/75# SD: other

08/03/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)8 min Coaches Led Animal Walks/Dynamic Stretches Across GymBodybuilding EMOM10 min alt EMOM Odd: 12 Lying Bicep Curls https://www.youtube.com/watch?v=XMlh8PF9j-o Even: 12 DB Bent Over Reverse FliesMetcon (Time)With a Partner; Switching Every :30 50-40-30-20-10 Alt DB Snatch 55#/35# Ab Mat Sit-Up Toes to Bar Burpee to…

08/01/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)10 minute Coach-Led Warm-Up (shoulder intensive)Bench PressA. In 10 min, build to a 3RM Bench Press; then... 10 min Alt EMOM: ODD: 3 Bench Press @80% of "A" EVEN: 5-10 strict pull ups OR 10 strict ring rows *score 3RMMetcon (AMRAP - Rounds and Reps)12…

07/28/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)400m run Coaches Led Warm-Up (Full Body) 8 minutesSquat Snatch In 15 minutes, build to a heavy single for the dayPower Clean + Split Jerk In 15 minutes build to a heavy single for the dayBack Squat 5x5Every 2:30 for 5 sets *4 minutes to…

07/27/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)200m run Coaches Led Warm Up 8 min (Upper Body Focus)Metcon (Time)With a Partner; Switching Every :30 100 Bench Presses 115#/75# 100 Alt DB Snatches 45/25# 100 Hand Release Push Ups 100 Alt DB Snatches 45/25# 100 Single Arm DB S20 45/35#(switching arms every 5…

07/26/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)400m run Coaches Led Warm-Up (core/hips/hamstring focus) 8 minutesMetcon (Time)Running Clock: 1K Row For Time *6 min cap @7:00 mark... 15-12-9 BBJO 24/20" TTB *7 minute time cap (14 min total) **Score is Row Time + Workout Time RX: as is AD: Burpee box step…

07/25/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)2 minutes jump rope Coaches Led Warm Up (upper body focus) 8 minutesSplit Jerk5 Touch and Go Reps every 2 minutes for 10 minutes (building) *Footwork and punching underneath the bar FOCUSMetcon (Time)2 min AMRAP 15/10 cal assault bike 1 rope climb 3 Rounds For…