6/01/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/11 Calorie Row Odd: 15 Box Jump Overs Rx: 24/20″Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 6 Handstand Push-Ups Rx+: Strict 3 Power Snatches Rx: 155/105# Rx+: 185/125#Rest 2:00 and Begin 1.C 1.C: Metcon (Time) 150 Sit-Ups

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5/30/2018

CrossFit Dark Side – CrossFit 1: Front Squat (7-7-7-7-7) 2: Metcon (Time) 3 Rounds 10 Deadlifts Rx: 135/95# Rx+: 165/115# 10 Front Squats 10 Shoulder to OverheadEach Round Is Unbroken 10 Bar Facing Burpees If Dropped

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5/29/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 40 Double Unders 25 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Tuck-UpsRight Into 1.B 1.B: Power Clean (10:00 To Find 1RM)

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5/28/2018

CrossFit Dark Side – CrossFit 1: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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5/26/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Power Clean Jerk Balance Press From Jerk Stance Split Jerk 2: PCL + 2 FSQ + Jerk (OTM 15:00) 1 Power Clean 2 Front Squats 1 Jerk 3: Segmented Clean Pull (2-2-2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: PP + PJ + SJ (Build to a heavy set.) 1 Push Press 2 Push Jerks…

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5/26/2018

CrossFit Dark Side – Free WOD 1: Metcon (No Measure) AMRAP 20:00 – Partner WOD Partner A – 200m Run 100 Squats Partner B – 200m Run 60 Ball SlamsSplit Squats and Slam Balls as needed.

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5/25/2018

CrossFit Dark Side – CrossFit 1: Dark Side Chipper (Time) 800m Run 25 Burpees 30 Toes to Bar 100 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Toes to Bar 25 Burpees 800m RunTime Cap: 35:00

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5/24/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 10 Dumbbell Push Press Rx: 40/25# Rx+: 50/35# 10 Ball Slams Rx: 25/15# 20 Russian Twists w/ Slam Ball

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5/23/2018

CrossFit Dark Side – CrossFit 1: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 12:00 2: Metcon (AMRAP – Reps) AMRAP 5:00 Tuck-Ups Every 1:00 – :10 Hollow HoldWorkout begins with Hollow Holds.

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