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07/12/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-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 WormsMetconMetcon (AMRAP - Reps)1 min max…

07/11/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-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 StretchWeightliftingBack Squat (5, 5, 5, 5, 3, 3, 1, 1, 1, 1)Take 20 mins…

07/10/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-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…

07/07/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)10 min clock self directed warm-up and mobility *perform warm up exercises that focus on warming YOU up most efficiently3RM 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…

07/04/2017

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Dynamis CrossFit - CrossFitMetcon (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,…

07/03/2017

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Dynamis CrossFit - CrossFitWarm-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 Press3RM Bench Press10 min to build to a 3RM Bench PressMetcon (AMRAP…

6.30.17

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Dynamis CrossFit - CrossFitWarm-up400m Run Gym Length Samson Crab Walk Spiderman Inchworm + Push-up + Down Dog BB Smash Pecs 30 reps per sideA: Snatch Extension + Hang Snatch + Snatch (Build to heavy 1 of complex in 15min)keep wt. light and work on tech. Lifts are squat but make…

6.29.17

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Dynamis CrossFit - CrossFitWarm-up10/7cal AB EASY 10 RDL 10 Lunge+Twist 10 Cherry Pickers 10 Hollow Rocks 10/7cal AB FASTA: Deadlift (In 10min or less build to heavy 5)B: Metcon (AMRAP - Reps)5 sets 30sec Assault Bike 30sec Deadlift 245/165# 30sec Toes to Bar Rest 3min Score total Reps (Cal +…