10/17/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Upper Body Warm Up/Pecs/Shoulders, etc.Bench Press (5RM)15 minutes to build to a 5RMMetcon (AMRAP - Reps)4 min AMRAP 2 rope climbs 5 burpee box jump overs 24/20"(can use hands, both feet must touch) Rest 2 min 4 min AMRAP 10 toes to bar 5 burpee…

What is Rx?

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AMRAP, S2OH, EMOM, RX... When you're new to Crossfit, your head is swimming with new lingo, acronyms and just plain lazy ways of writing movements.  It's pretty ironic how Crossfitters can be some of the most intense, hardest working people you'll ever meet, but when it comes to writing out…

Crossfit Lingo

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AMRAP: As Many Rounds (or Reps) as Possible BS: Back squat BW (or BWT): Body weight CFT: CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS) CF: CrossFit CFHQ: CrossFit Headquarters CFWU: CrossFit Warm-up CLN: Clean C&J: Clean and jerk C2: Concept II rowing machine DL: Deadlift DNF: Did Not Finish EMOM: Every Minute on…

Sunday Meal Prep

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Slow Cooker Mocha-Rubbed Pot Roast Recipe Preparation 20 mins Cook Time 6 hours Total Time6 hrs 20 mins Serves 6 Ingredients For the Mocha Rub (you will have extra) 2 tbsp finely ground coffee beans 2 tbsp smoked paprika 1 tbsp black pepper 1 tbsp cocoa powder 1 tsp Aleppo pepper (or sweet paprika) 1 tsp chili powder 1 tsp…

10.12.17

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Dynamis CrossFit - CrossFitWarm-up400m run or 500m row then get to it...A: Handstand Strengthening and Progressions (1 time through)1) Hollow Hold 4 sets x 20sec Hold, 40sec Rest 2) HollowBody High Plank Shoulder Taps 4 sets x 20 reps, 1min rest 3) Feet Elevated Back Bridge; 4 sets; 20 sec…