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03/18/2019

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Dynamis CrossFit – CrossFit

19.5 Brunch this Saturday! Family and friends are invited. BYOBeverage. Breakfast potluck sheet is on the wall. Starts at 9am.

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Warm-up

Warm-up (No Measure)

2×10 bear complex series’s with an empty barbell on your own.

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Weightlifting

Front Squats (3×6)

Two-second pause at the bottom. Start at 70% of your one rep squat clean max or a medium weight.

Gymnastics

Wall Walks (15 not for time)

Two seconds pause at the top.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

50 wall balls

50 box jumps
20/14

24/20

03/14/19

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Dynamis CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 Ring Rows

10 Air Squats

Gymnastics

Max Holds

3x Max seconds Ring Support hold

3x Max seconds Handstand hold

Beginner/Intermediate:

Banded Ring hold

Plank hold

Rest one minute between holds

Weightlifting

Bear Complex (20 unbroken reps)

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press
35/45

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

03/13/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Gymnasty (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 arms

Strength

Back Rack Lunge (5×6)

Start light and add weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

8 American KBS

8 Toes to Bar

8 Cal Assault

8 Shoot throughs
53/35

Start heats 1 minute apart

03/12/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Warm-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 snatch

Weightlifting

Snatch Grip Deadlift (10×1)

Start with 80% of your one rep snatch max and increase weight each rep.

Metcon

Metcon (Time)

For Time

500m row

-then-

21-15-9

Front Squats

Bar Over Burpees
135/95

03/11/2019

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Dynamis CrossFit – CrossFit

In 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 warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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Warm-up

Warm-up (No Measure)

30 MTN Climber

20 Burpees

Metcon

Metcon (Time)

Murph Time Trial

For Time

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run
The objective with this Murph is to test for Memorial Day. Play with rep schemes and strategy.

Scale accordingly to finish under 45 minutes.

03/07/2019

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Dynamis CrossFit – CrossFit

The class will break up into two groups. Group One will do the row first and group Two will do the hand stands.

Note: Please make sure you keep all of your belonging, aside from water, in the cubbies (not on the equipment) and please make sure you clean up everything including mopping up your sweat and chalk.

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Warm-up

Posterior-Chain Warm-Up (No Measure)

1min Row

2 Rnds

10 Good Morning Squats

10 Single Leg RDL (5/ea.)

4min Ham/Quad/IT Roll (2min each side)

Gymnastics

Handstand work (20×1)

1. 20 total reps of the hardest version of HSPU you can do

2. 2 minutes accumulated handstand hold

Scale of difficulty:

Free Standing HSPU

Ring HSPU

Parallette HSPU

Strict HSPU

Kipping HSPU

Ab mat HSPU

Box HSPU

Also practice driving the heels over a line to work on OPEN standands.

Endurance

5k Row (Time)

Max Effort 5k Row
Beginners do a 3k