Blog Search

07/20/2018

By: 0

Dynamis CrossFit - CrossFitView Public WhiteboardMetcon (Weight)Every :90 for 12 minutes ODD: 5 Deadlifts EVEN: 8 Bulgarian Split Squats KB's in Front Rack/side *record heaviest DeadliftsMetcon (No Measure)For Time 5 Deadlifts 275/175# 250 meter row *4 minute cap At 4 minutes For Time: 10 Deadlifts 250 meter row *4 minute…

07/19/2018

By: 0

Dynamis CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Partner Workout 2 min AMRAP 12 DB Deadlift 35#'s/25#'s 9 DB Hang Power Clean 35#'s/25#'s 6 DB Shoulder to Overhead 35#'s/25#'s ...in remaining time AMRAP assault bike cals rest 2 min x10 Rounds **so P1 does 12-9-6 while P2 rests, then P2…

07/18/2018

By: 0

Dynamis CrossFit - CrossFitView Public WhiteboardPower Clean + Hang Power Clean x2Build to a tough complex (can't put the bar down)Metcon (Time)For Time: Row 1K 30 Bar Facing Burpees 30 Thrusters 115#/80# 30 CTB Row 1K *20 minute time cap *1 sec for every rep not completed (50m row=1 rep)…

07/16/2018

By: 0

Dynamis CrossFit - CrossFitView Public WhiteboardFront Squat (1, 1, 1)Rest 2 minutes between sets *record average of all 3 weightsMetcon (Time)For Time: 100 Wall Balls 80 Burpees over the Bar 60 Box Jump Overs 24/20" 40 Power Cleans 135/95# *20 minute time cap **1 sec for every rep not completed…

07/13/2018

By: 0

Dynamis CrossFit - CrossFitView Public WhiteboardSquat Clean (Tough Single)15 minutes to buildMetcon (AMRAP - Reps)6 min AMRAP @90% of today's squat clean singleMetcon (Time)21-15-9 Power Snatch 75#/55# Pull Ups Thrusters 75/55# TTB *15 minute time cap RX: as is AD: 55/35#, 9-9-9 on TTB/Pull ups

07/12/2018

By: 0

Dynamis CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)With a Partner; 30 min AMRAP, Switching Every: :30 5 minutes Assault Bike Cals 5 minutes Alternating Box Step Ups 24/20" 5 minutes Double Unders 5 minutes Ab Mat Sit Ups 5 minutes DB Burpee DL 35/25# 5 minutes Assault Bike Cals…

07/09/2018

By: 0

Dynamis CrossFit - CrossFitView Public WhiteboardMetcon (No Measure)On a Running Clock... At 0:00 4 Rounds For Time; 20 Wall Balls 15 Pull Ups 10 Deadlifts 225/155# *12 minute time cap RX+: 30#/20#, CTB, under cap RX: under cap AD: ring rows, 185/125# At 15:00 3 Rounds For Time: 15 Squat…