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05/22/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upDynamis Warm Up #1 (No Measure)Warm Up #1 - On your own 3 Rounds: *10 Banded PVC Pull Downs 5 High Kip Swings with emphasis on high elbows (no T-Rex) Try to see over the bar 5 Burpees Time allotted:10 MinutesGymnasticsHandstand Skill5 Minutes on Handstand…

05/21/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upDynamis Warm Up #7 (No Measure)2x (there and back =1) Lateral Banded Walks across the gym 1 minute of Double Unders or practice 10 Toenail Muscle Ups 200m run Time allotted: 10 minutesStrengthPress Test (AMRAP - Reps)With a partner Weight: 95/65 RX+: Weight: 135/95 Max…

05/20/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upDynamis Warm Up #6 (No Measure)2 Rounds not for time: - 20 Second, assisted Squat Hold using the rig to keep your chest upright - 5 standard Kipping Pull Ups with perfect body position - Cartwheel across the gym - 100m Row SprintCartwheel: https://youtu.be/k3Z5Ag9AGgYWeightliftingSnatch Balance…

05/18/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Jeannie’s Jam 30 Min Time Cap In Teams of two: 100 Pull Ups 100 Russian KB Swing 100 Lunges (in place) 100 DB Push Press 100 Cal Row/Bike 100 Burpees 100 Sit Ups One person works while one rests. Break…

05/17/2019

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Dynamis CrossFit - CrossFitJulie will be doing Ribs, Tri-Tip and sides for Memorial Day Murph. $5 per person. Put a tally mark on the events chalk board to your left if you would like one.View Public WhiteboardWarm-upDynamis Warm Up #7 (No Measure)2x (there and back =1) Lateral Banded Walks across…

05/15/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upDynamis Warm Up #4 (No Measure)Warm Up #4 - On your own 2 Rounds: 20 Air Squats Across gym Inch Worms Across gym Bear Crawl or Hanstand Walk 10 Ring Rows Time allotted:10 Minutes -Then- 2 Minutes of coaches stretchingWeightliftingMuscle Snatch (60%/3, 70%/3, 75%/3, (80%/3)x2)MetconMetcon…

05/14/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upDynamis Warm Up #3 (No Measure)Warm Up #3 - On your own 1 Round: 3 Wall Walks or 10 Shoulder Taps 6 Broad Jumps 9 Push Ups 12 PVC Overhead Squats against the wall 14 PVC Pass Throughs 16 Cal Assault Bike Time allotted:10 MinutesStrengthBack…

05/13/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upDynamis Warm Up #2 (No Measure)Warm Up #2 - On your own 2 Rounds: 15 Second Hollow Body Hold 15 Hang Squat Clean Thrusters w/ an empty barbell 200m Jog Time allotted:10 Minutes -Then- 2 Minutes of coaches stretchingStrengthKettlebell Snatch (20)20 Kettlebell Snatches or Kettlebell…