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11.21.17

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Dynamis CrossFit – CrossFit

A: Power Clean (15min to find 3RM)

NOT TnG. Drop ea rep, take 10sec to reset

rest as needed btw sets

B: Metcon (AMRAP – Reps)

7 sets:

30 sec Bar Facing Burpee

30 sec Squat Clean 135/95#

60 sec rest

Rx+ = 185/125#

Rx = as is

AD = 115/75#

SD = mod as needed
score total reps

Mobility

2 sets

1 min Seal/Sphinx

1min Forward Fold (add wt. if possible)

11.20.17

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Dynamis CrossFit – CrossFit

A: Deadlift (5×3)

WU – 10-12 @ light, 6-8 @ mod., 3-5 @ mod-heavy then start hitting 3s and build to heavy triple

rest as needed btw sets

B: Metcon (Time)

For Time (20min CAP):

80/60 cal Assault Bike

60 Alt. DB Snatch 50/35#

40 T2B

20 Deadlift 225/155#

Rx+ = 275/175# DL

Rx = as is

AD = 35/20#, 30 T2B, 185/135# DL

SD = mod as needed

Mobility

3min FoamRoll back

4min Seated straddle

11/17/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Squat Clean/Front Squat Warm Up

Squat Clean + Hang Squat Clean + 3 Front Squats

20 minutes to build to a max complex

Metcon (Time)

For Time:

20 Squat Cleans 155/105

40 Wall Balls 20/14

60 Burpee Box Jump Overs

40 Wall Balls

20 Squat Cleans 155/105

*17 minute time cap

RX+: 185/125

RX: as is

AD: 135/80#

SD: other

11/16/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Animal Walks

Metcon (Time)

“Coffland”

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

RX: as is

AD: 4 minutes

SD: feet elevated to parallel ring hold

*40 minute cap

**2K Assault if unable to run

***score is total time

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

11/15/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Hamstrings/Back/Legs

Deadlift (5×5)

5 sets for quality, rest as needed

5 touch and go deadlifts; building across 5 sets

5 attempts max broad jump

5 high box jumps (as high as possible)

Metcon (AMRAP – Reps)

5 min AMRAP

1K Row

Max Cal Assault Bike in remaining time

Rest 5 min

5 min AMRAP

50/40 cal assault bike

Max Cal Row in remaining time

*score is total reps (assault bike cals from first amrap + row cals from second)

11/14/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Shoulders/Arms Warm Up

Push Press (3×5)

8 total sets

1 set every 2 minutes with last 3 sets all at the same weight and as heavy as possible

*record weight for last 3 sets

Metcon (AMRAP – Reps)

10 min AMRAP

50 shoulder to overhead 115/75

50 pull ups

50 burpees 6″ reach

RX+: 135/95#

RX: as is

AD: 95/65#

SD: jumping pull ups

11/13/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Squat Warm Up

Back Squat (5 on the 2:30 x 5 sets )

Building, log heaviest.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

6 Clean and Jerks 155/105#

9 TTB

12 Box Jumps 24/20″

RX+: 185/125#

RX: as is

AD: 135/95#

11/10/2017

By: 0

Dynamis CrossFit – CrossFit

Warm-up (No Measure)

Coaches Led Lower Body Focus

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

1K Row Buy-In

in the remaining time…

5 Deadlift 185/125#

5 lateral burpees over the bar

Rest 5 min
RX+: 225/155

RX: as is

AD: 135/95#

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

1K Row Buy-In

in the remaining time…

5 Squat Cleans 135/95#

5 lateral burpees over the bar

Rest 5 min
RX+: 185#/125#

RX: as is

AD: 95/65

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

1K Row Buy-In

in the remaining time…

5 thrusters 95/65#

5 lateral burpees over bar
RX+: 135/95

RX: as is

AD: 75/55