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11/15/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardOverhead Step Back Lunges (5x6)5 sets of 3 reps each leg. Alternating. Build across all sets. From a rackMetcon (Time)12 rds for time 6 Wall Balls 20/14 4 Bar Facing Burpees 2 Deadlift 315/225Rx+ - 15rds Rx - As Written Ad - 225/155 Sd -…

11/13/18

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Dynamis CrossFit - CrossFitView Public WhiteboardHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Runhttps://m.youtube.com/watch?v=t63AaDgJ8RI 45min cap Rx - As is Ad - 115/75, Jumping 3 seconds negatives Sd - 95/65, Ring Rows

11/09/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersBack Extensions can be subbed…

11/08/18

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Dynamis CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner Workout 3000m Row for time Partner hold top deadlift at with partner B rows 3000m total rowing, switch when you drop deadlift * 5 burpee penalty every drop for bothRx+ - 205/155 Rx - 185/125 Ad - 135/95 Sd - Two Dumbbells 45/25Front…

11/07/18

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Dynamis CrossFit - CrossFitView Public WhiteboardStrict Press + Push Press + Push Jerk (4 Working Sets)Build to a difficult weight, then build slowly across the next 4 working sets Record Heaviest SetMetcon (3 Rounds for reps)5 Min AMRAP 40 Double Unders 30 Wall Balls 20 Pull Ups Rest 2 Min…