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9/19/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardPull-ups (Max Unbroken Set)Rx - Kipping Pull Ups Ad - Ring Rows w/ straps vertical Sd - Ring Rows w/ feet in line with rig (under where the rings hang)Weighted Pull-ups (5 x 3)5 sets of 3 weighted pull ups Record heaviest set For those…

9/18/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardShoulder Press (5 heavy singles)In 15 minutes build to a tough single. Repeat that same weight until you have done 5 total reps.5-4-3-2-1 (5 Rounds for time)@ 0:00 500m Row @ 4:00 400m Row @ 7:30 300m Row @ 10:00 200m Row @ 12:00 100m…

9/13/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardMetcon (No Measure)14min Alternating EMOM Odd - 3 Pull Ups (Most Difficult Scale for you) Even - 2 Turkish Get Ups Moderate weight (1 Left, 1 Right)Pull Ups: Strict Muscle Ups, Ring Rows and everything in between. Whichever is the most challenging scale where you…

09/11/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardDeadlift (3x3)Clean Grip; same weight across Rest 2 minutes between setsMetcon (Time)Hero WOD "343″ in honor of the 343 firefighters lost on 9/11/01 With a Partner; For Time 100 Deadlifts 155/105# 100 Hang Power Cleans 115/75# 100 Power Snatches 75/55# 43 Synchro Bar Facing Burpees…

09/10/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardFront Squat (2 on the min for 10 min @80%ish)Same Weight AcrossMetcon (Time)150 Wall Balls for Time; *every time you break, 10 cal row **17 minute time cap RX+; 30#/20#, under cap RX: as is, under cap SD: 100 Wall Balls **if ball drops below…