06/01/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk – 3 Sets Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: CL Pull + HCL + 2 Jerks (1:30 x 10 ) Clean Pull Hang Squat Clean 2 Split Jerks 3: Deficit Clean Pull (4-4-4) Same weight for all 3 sets. Heavy!! 3: PP + PJ + SJ (Build to a heavy complex) 1 Push Press 2 Push Jerks 3…

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06/01/2019

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Buy-In: 2000m/1500m Row 50 Kettlebell Swings 2 Synchro Wall WalksSplit row and KB Swings as needed.

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05/29/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (Time) On A 20:00 Clock 100 Bar Facing Burpees Remaining Time: Find 2RM Power Clean (Touch & Go)Post time for burpees and 2RM 1.B: Power Clean (Remaining Time Find 2RM) Touch & Go!

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05/28/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 50 Double Unders (100 Singles) 25 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Goblet Squats 2: Metcon (AMRAP – Reps) Core Conditioning 5 Rounds 1:00 Max Sit-Ups :30 RestPost Total Sit-Ups

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05/27/2019

CrossFit Dark Side – CrossFit 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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05/25/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 3 Sets 2 Clean Pulls 2 Tall Cleans 2 Squat Cleans 2: 3-Pos Clean (1:30 x 10) Floor Knee Mid-ThighHold onto barbell for all 3 reps. 3: Deficit Clean Pull (4 x 3) Same weight for all sets. 4: Enderton FSQ Complex (15:00 to find a heavy complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat

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05/25/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 100 Double Unders 75 Kettlebell Swings 50 Goblet Squats 25 Burpees– 1 person working / 1 person resting – KB cannot touch the ground, person resting must hold KB during Double Unders & Burpees – 5 Synchro Burpees if KB is set down

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