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03/18/2019

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Dynamis CrossFit - CrossFit19.5 Brunch this Saturday! Family and friends are invited. BYOBeverage. Breakfast potluck sheet is on the wall. Starts at 9am.View Public WhiteboardWarm-upWarm-up (No Measure)2x10 bear complex series’s with an empty barbell on your own. 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1…

03/16/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Team of 2 with 30 min Cap: 8 rounds(one works/one rest) 8 deadlifts 185/135 and 100M sprint run 8rounds: 10 RKB swings 70/53 and 10 cal AB 8rounds: 12 DB Snatch and 10 Cal Row With any remaining time max…

03/15/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardOpen Wod 19.4 (AMRAP - Reps)Workout 19.4 Time cap: 12 minutes For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb. Women snatch 65lb.

03/14/19

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds 10 Ring Rows 10 Air SquatsGymnasticsMax Holds3x Max seconds Ring Support hold 3x Max seconds Handstand hold Beginner/Intermediate: Banded Ring hold Plank hold Rest one minute between holdsWeightliftingBear Complex (20 unbroken reps)1 Power Clean 1 Front Squat 1 Push Press 1…

03/13/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upGymnasty (No Measure)400m jog/500m row Then 2 sets: 5 inchworms strict hollow body push ups 1 pass of bear walks 5 hollow--> tight arch from bar 1 pass crab walks 5 PVC inside out pass throughs with body in correct hollow bracing posture and straight…

03/12/2019

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Dynamis CrossFit - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Burgener warm up 2 Rounds Not For Time 5 Down and up 5 Elbows high and outside 5 Muscle snatch 5 Snatch land 5 Snatch drop 5 Hang power snatchWeightliftingSnatch Grip Deadlift (10x1)Start with 80% of your one rep snatch max and increase…

03/11/2019

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Dynamis CrossFit - CrossFitIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused…