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01/22/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWeightliftingClean (build to heavy single *aim for 80-90% of 1RM )*increase 5-10# from last week. Warm up with at least 20 light reps.WeightliftingHang Power Clean (2 x 30 sec Max Reps w/ a one minute rest)@ 60% of above *aim to improve on previous score.…

1/21/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardGymnastics8 Minute EMOMEven - 30 sec Max Strict Toes To Bar Odd - 30 sec Max Handstand Push UpsScale handstands with handstand hold, strict push ups or planks. Scale toes to bar with straight leg raises or dragon flags.StrengthBack Squat (1. Back Squat 4 x…

01/12/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardMetcon (Time)Team of 2 -4 Rounds- 40 Cal Row πŸš£πŸ»β€β™€οΈ 30 Burpee Box Jump πŸ“¦ 30 American KB Swing 53/35πŸ‡ΊπŸ‡Έ 20 Goblet Squat 53/35 πŸ† 20 Cal AB πŸš΄πŸ»β€β™‚οΈ RX+ = 5 Rounds

190111

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Dynamis CrossFit - CrossFitView Public WhiteboardStrengthClean and Jerk (1 Rep Max)Full Squat Clean and Split JerkMetconMetcon (Time)For Time: 100 Double Unders 25 T2B 25 Wall Balls 100 Double Unders 20 T2B 20 Wall Balls 100 Double Unders 15 T2B 15 Wall Balls 100 Double Unders 10 T2B 10 Wall Balls…