11/10/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Coaches Led Lower Body FocusMetcon (AMRAP - Rounds and Reps)10 min AMRAP 1K Row Buy-In in the remaining time... 5 Deadlift 185/125# 5 lateral burpees over the bar Rest 5 minRX+: 225/155 RX: as is AD: 135/95#Metcon (AMRAP - Rounds and Reps)10 min AMRAP 1K…

11/09/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Coaches Led WU/Animal WalksMetcon (AMRAP - Rounds and Reps)"Scooter" AMRAP 35 minutes with a Partner, Switching per round 30 double unders 15 pull ups 15 hand release push ups 100 meter sprint *100 meter sprint is to the opposite garage door and back **score is…

11/07/2017

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Dynamis CrossFit - CrossFitMetcon (Time)For Time: 75 Push Presses 115/75# (barbell from ground) *10 minute cap RX+: 135/95# RX: as is AD: 95/65# SD: other weight, 50 repsMetcon (No Measure)20 min EMOM 1: 2 Rope Climbs 2: 10 kipping hspu 3: 8 kipping pull ups 4: 35 Double Unders RX+:…

11.3.17

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Dynamis CrossFit - CrossFitWarm-up3min AB 5min Coaches specific WU - squat!A: Back Squat (15-20min to find 1RM)B: Metcon (5 Rounds for reps)5 sets From 0:00-2:00 complete... 2 Rope Climbs and then remaining time Max Cal on Assault Bike Rest 2min Rx+ = legless Rx = as is AD = 1…

11.2.17

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Dynamis CrossFit - CrossFitWarm-up2min Jump Rope 6min coaches snatch WU and then BB snatch WU and immediately into...A: High-Hang Snatch (3 sets, build to moderately heavy single)B: Hang Snatch (3 sets, build to moderately heavy single)Drop back down and then build back upB: Snatch (Find 1RM in 15min or less)Mobility10-15min…

11.1.17

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Dynamis CrossFit - CrossFitWarm-up4min Row 7min Coaches led WU - low back, legsA: Deadlift (In 15min find 1RM)B: Metcon (Time)4 RFT (13min CAP) 20/15 Cal Row 10 DB Deadlift 45/35# 5 DB Burpee Box Step-Over 45/35# Rx = as is AD = 35/25# SD = scaled as neededMobilityfoam roll low…