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07/16/2019

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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 stretchingSkill & CoreMetcon (No Measure)10 Min EMOM…

07/15/2019

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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 MinutesStrengthDeadlift (65%/2, 75%/2, (80%/2)x4)MetconMetcon (AMRAP…

07/13/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)-Teams of 3- Accumulate Reps! Change When You Want, Rest When You Want! 10 Min AMRAP -Pull ups -Hang Cleans75/55 -AB Bike Rest 3 Min 10 Min AMRAP -Deadlift 75/55 -Box Jump 24/20 -Cal Row Rest 3 Min 10 Min AMRAP -Burpees…

07/12/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upDynamis Warm Up #8 (No Measure)In 7 minutes complete... 5 Rounds 7 - Perfect Air Squats 5 - V-Ups 3 - Strict Hollow Body Push-Ups with a 2-second hold at the topMetconMetcon (AMRAP - Reps)As many reps as possible in 26 minutes 60 Double Unders…

07/11/2019

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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 minutesStrengthShoulder Press (60%/5, 70%/5, (80%/5)x3)MetconMetcon (Time)THE SLURPEE!!! 700m row 11 Power Snatches 135/95…

07/10/2019

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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 SprintSkill & CoreMetcon…

07/09/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upDynamis Warm Up #5 (No Measure)For 6 minutes do rounds of the following at a medium pace 10 Sit Ups 10 Good Mornings 10 Mtn Climbers 10 Bar KipsGymnasticsHandstand Skill/Strength Component 1 - Handstand Push-Up (HSPU)2 Rounds as a group, with the Coach: 20 Second…

07/08/2019

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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 stretchingWeightliftingSnatch (60%/5, 65%/4, 75%/4, (85%/4)x2)Squat Snatch…

07/06/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner WOD (Teams of 2) 25 min AMRAP 100 Air Squats 80 Plate G2OH (45/25) 60 Push-Ups 40 Cal Assault Bike or Rower 20 Pull-Ups 400m Run (together) While one partner works, the other partner must be doing one of…

07/05/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upDynamis Warm Up #8 (No Measure)In 7 minutes complete... 5 Rounds 7 - Perfect Air Squats 5 - V-Ups 3 - Strict Hollow Body Push-Ups with a 2-second hold at the topTime Trial500m Row (Time)Max Effort 500m RowMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 20…