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07/16/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis 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 stretching

Skill & Core

Metcon (No Measure)

10 Min EMOM

ODD 1 Handstand Around the World on the box

Even 5 Shoot Throughs then 15 second Wall Sit

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

07/15/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis 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 Minutes

Strength

Deadlift (65%/2, 75%/2, (80%/2)x4)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

6 Thrusters 95/65

6 Pull Ups

– Rest 2 minutes –

6 min AMRAP

6 Front Racked FWD Lunges 95/65

6 HR Push Ups

07/13/2019

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Dynamis CrossFit – CrossFit

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Metcon (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

-Hang snatches75/55

-200m Run (counts as 20 reps)

RX+ Bar MU, 115/85, 30″ Box

07/12/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis 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 top

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 26 minutes

60 Double Unders

50 Wall Balls 20/14

40 Russian KBS 53/35

30 Goblet Box Step Ups 53/35 24/20

20 Toes to Bar

10 HSPU

5 cal assault bike every time you switch movements
Assault Cals also counts for reps

Skill

Max Effort Broad Jump

Two foot static take off

Long jump style, measure mark closest to take off line. If you land and step back, your step back counts.

Scoring:

Each inch counts as 1 rep

Max Height Box Jump (Distance)

Max Height Box Jump

07/11/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis 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 minutes

Strength

Shoulder Press (60%/5, 70%/5, (80%/5)x3)

Metcon

Metcon (Time)

THE SLURPEE!!!

700m row

11 Power Snatches 135/95

-4 min rest

700m row

11 Power Snatches 135/95

07/10/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis 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 Sprint

Skill & Core

Metcon (No Measure)

10 Min EMOM

ODD: 8-12 Weighted Dumbbell Sit Up (choose weight)

EVEN: Max rep Double Unders or attempts

Metcon

Metcon (Time)

For Time

21, 18, 15, 12, 9

Deadlifts 95/65

Front Squats 95/65

Vault Overs 24/20″
RX + 135/95

Modify by starting on the 18

07/09/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis 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 Kips

Gymnastics

Handstand Skill/Strength Component 1 – Handstand Push-Up (HSPU)

2 Rounds as a group, with the Coach:

20 Second Hollow Hold with focus on body position

10 Free Standing Handstand Kick Ups to 45°

2 Wall Walks

-Then-

8 Minute EMOM

Level 1

– ODD – 10 Free Standing Kick Ups to 45° or Kick-Up practice to the wall with the coach spotting

– EVEN – 2 Wall Walks to 45°

Level 2

Must be proficient in kicking up to Handstand against the wall

– ODD – Max Second Handstand Hold against the wall

– EVEN – Max straight body Strict HSPU w/ 2-3 Ab Mats

Level 3

Must be able to do 3 strict HPSUs

– ODD – 20 Second Freestanding Handstand Hold

– EVEN – Max Hollow Body Strict HSPUs then Max kipping HSPUs

Level 4

Must be able to do 5 Strict HSPUs

ODD – Max time freestanding, stationary, Handstand Holds then 6 Kipping HSPU

EVEN – Max time freestanding, stationary, Handstand Holds then 2 Strict HSPUs with parallettes or rings

All movements must be done in the proper stacked/hollow position

Metcon

Metcon (AMRAP – Rounds and Reps)

Max Reps in 14 Minutes

Hang Power Cleans 135/95

6 Bar Facing Burpees every time you set the bar down

RX+ 155/105

Total Cleans = Score

07/08/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis 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 stretching

Weightlifting

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

Squat Snatch with a 2 Second hold at the bottom.

Metcon

Metcon (Time)

For Time

800m run

20/18 cal Assault Bike

10 Pull Ups

400m run

15/13 cal Assault Bike

10 Pull Ups

200m run

10/8 cal Assault Bike

10 Pull Ups
Heats of 5 two minutes apart. First heat will start 35 minutes into class.

RX+ Chest to Bar

18 Minute time cap

07/06/2019

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Dynamis CrossFit – CrossFit

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Metcon (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 the following:

Plank hold

Bar hang

Hollow hold

Wall sit

RX+: 35 Min

Scaled: partner can work even if not holding,hanging,planking or sitting

07/05/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis 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 top

Time Trial

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

12 Wall Ball 20/14

10 Med Ball Russian Twists 20/14

8 Dumbbell Deadlift 50/35

6 4ft Broad Jumps

4 Dumbbell Thrusters 50/35