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11/14/2018

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Dynamis CrossFit – CrossFit

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Metcon (No Measure)

16min Alternating EMOM

1 – 30sec Handstand Hold

(Rx+ Nose to Wall)

2 – 5 Kettlebell Snatches Each Hand 53/35

(Rx+ 8 each)

3 – 30sec Hanging Knee Tuck

(Rx+ Hanging L sit)

4 – 5 KB Strict press Each Hand 53/35

(Rx+ 10 each)

Metcon (AMRAP – Reps)

6min AMRAP

30 Double Unders

20 Box Jump Overs 24/20″

30 Double Unders

20 Box Jump Overs

In remaining time accumulate CALS ON ROWER

REST 5 MINS

6min AMRAP

30 Double Unders

20 Box Jump Overs

30 Double Unders

20 Box Jump Overs

In remaining time accumulate CALS ON BIKE

SCORE IS TOTAL COMBINED CALS
For large classes start with either Bike or Rower. Smaller classes start on rower.

Rx – As Written

Ad – 30 Secs of DU practice, Box Jumps

Sd – Latteral Jumps over Dumbbell

11/09/2018

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Dynamis CrossFit – CrossFit

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Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Back Extensions can be subbed for DLs at 135/95 or Banded Good Mornings

Rx – 24/20″, 45/35#, 20/14#

Ad – Filthy Forty

Sd – Dirty Thirty

11/08/18

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Dynamis CrossFit – CrossFit

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Metcon (Time)

Partner Workout

3000m Row for time

Partner hold top deadlift at with partner B rows

3000m total rowing, switch when you drop deadlift

* 5 burpee penalty every drop for both
Rx+ – 205/155

Rx – 185/125

Ad – 135/95

Sd – Two Dumbbells 45/25

Front Squat (4×4 @ 32×1)

Three Mississippi’s Down

Two Mississippi’s in the hole

Explode up

One Mississippi at the top

All at same weight

11/07/18

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Dynamis CrossFit – CrossFit

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Strict Press + Push Press + Push Jerk (4 Working Sets)


Build to a difficult weight, then build slowly across the next 4 working sets

Record Heaviest Set

Metcon (3 Rounds for reps)

5 Min AMRAP

40 Double Unders

30 Wall Balls

20 Pull Ups

Rest 2 Min

5 Min AMRAP

40 Double Unders

25 Wall Balls

15 Pull Ups

Rest 2 min

5 Min AMRAP

40 Double Unders

20 Wall Balls

10 Pull Ups
Rx – 20/14lb Ball

Ad – 20 DUs

Sd – 45 secs of Double Unders, 14/10lb ball, Jumping Pull Ups

No Single unders today