12.15.17

By: 0

Dynamis CrossFit - CrossFitWarm-upAfter coaches led BB WU, take 10ish min to build up to wt. you'd hope to hit in this workout While warming up, do 2-3 burpee before a snatchCrossFit Games Open 13.1 (AMRAP - Rounds and Reps)17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches,…

12.13.17

By: 0

Dynamis CrossFit - CrossFitA: Pistols (10min to practice Pistols)Get your 1st RX pistol, work on scaled progressions, add wt. or try OH Squat pistol if you have them already Keep this quick and lightB: Metcon (Time)For Time (12min CAP) 21 DB Thrusters 50/35# 3 Rope Climb 15 DB Thrusters 50/35#…

12/08/2017

By: 0

Dynamis CrossFit - CrossFitMetcon (No Measure)4 Sets; rest 30sec-ish bw movements Seated DB Press; 8-10 reps Standing Single Arm DB Bicep Curl; 20 alt reps Banded Tricep Extensions; 20 reps https://www.youtube.com/watch?v=81kPo5afuFgMetcon (AMRAP - Rounds and Reps)14 min AMRAP 2 Rope Climbs 4 Power Snatch 135/95# 6 Box Jumps 36"/30" *use…

12/07/2017

By: 0

Dynamis CrossFit - CrossFit1 1/4 Back Squat 5 on the minute for 8 minutes RX+: 185#/125# RX: 155#/105# AD: 135#/95# SD: other500m Row (Time)Max Effort 500m RowMetcon (No Measure)15-20 minutes of mobility/cool down/movement work/self-directed work on different movements *be productive or we can do 10 min max cal assault bike…

11.22.17

By: 0

Dynamis CrossFit - CrossFitA: Rope Climb (10-15min to work on RC technique)Rx+ = legless that starts and ends in seated position Rx = Get that 1st RC! AD = 1/2 climb SD = scaled as neededB: Metcon (Time)5 RFT (25min CAP): 50/35# dumbbell thrusters, 15 reps 50 double-unders 15-foot rope…