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11.20.17

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Dynamis CrossFit - CrossFitA: Deadlift (5x3)WU - 10-12 @ light, 6-8 @ mod., 3-5 @ mod-heavy then start hitting 3s and build to heavy triple rest as needed btw setsB: Metcon (Time)For Time (20min CAP): 80/60 cal Assault Bike 60 Alt. DB Snatch 50/35# 40 T2B 20 Deadlift 225/155# Rx+…

11/17/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Squat Clean/Front Squat Warm UpSquat Clean + Hang Squat Clean + 3 Front Squats20 minutes to build to a max complexMetcon (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…

11/16/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Animal WalksMetcon (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…

11/15/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Hamstrings/Back/LegsDeadlift (5x5)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…

11/14/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Shoulders/Arms Warm UpPush Press (3x5)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 setsMetcon (AMRAP - Reps)10 min AMRAP 50 shoulder to overhead 115/75 50 pull ups…

11.11.17

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Dynamis CrossFit - CrossFitVeterans Day Partner Hero WODMaupin (Time)4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004To learn more about Maupin click here

11/10/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Coaches Led Lower Body FocusMetcon (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 minRX+: 225/155 RX: as is AD: 135/95#Metcon (AMRAP - Rounds and Reps)10 min AMRAP 1K…