CrossFit Dark Side – Home WOD 3: Metcon (No Measure) 3 Sets 10 Tempo Dips (3 Down / Fast Up) – Use chair or table 5/5 Single Arm Bent Over Row (3 Sec pause at top) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 3 Wall Walks 7 Hang Squat Cleans (Left Arm) 7 Hang Squat Cleans (Right Arm)
CrossFit Dark Side – Home WOD 1: Metcon (Time) 50 Burpees 400m Run 25/25 Single Arm Push Jerks 400m Run 25/25 Single Arm Sumo Deadlift High Pulls (or 50 Ball Slams) 400m Run 2: Metcon (No Measure) Core Conditioning 8 Rounds :20 V-Ups :10 Hollow Hold :15 Rest
CrossFit Dark Side – Home WOD 1: Metcon (No Measure) 3 Sets :15 Left Leg Jumping Split Squats :10 Rest :15 Right Leg Jumping Split Squats 2: Metcon (Time) 3 Rounds 5/5 Turkish Get-Ups 20 Goblet Squats
CrossFit Dark Side – Home WOD 1: Metcon (Time) Bootcamp WOD 3 Rounds 10 Push-Ups 1:00 Plank Low Wall Plank w/ 10 Shoulder Taps Mid Wall Plank w/ 10 Shoulder Taps High Plank or Handstand Hold w/ 10 Shoulder Taps 1:00 Handstand Hold Then Begin 100 Air Squats 100 Sit-Ups w/ Weight If Possible 100 Plank Jacks – Every break 30 Skater Plyos (L+R=1 Rep)Breaking during the 100’s means stopping movement!
CrossFit Dark Side – Home WOD 1: Metcon (Time) 200 KB Swing, DB Snatches, or Ball Slams -Every Break 15 V-UpsA break is when you stop moving your object!
CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Reps) Tabata (:20 Work / :10 Rest x 8 Sets) Single Arm Thrusters – Use same arm for entire :20 and then switch arms each set Push-Ups Goblet Squats BurpeesRest 1:00 Between Each Tabata. Score is total number of reps. 2: Metcon (No Measure) Core – Conditioning 3 Rounds 1:00 Plank :30 Left Side Plank :30 Right Side Plank -Goal is to stay elevated throughout all 3 rounds.
CrossFit Dark Side – Home WOD 1.A: Metcon (Weight) Strength – 3 Sets 10/10 Bent Over Row 1.B: Metcon (Weight) Strength – 3 Sets 10/10 Single Arm Floor or Bench Press 2: Metcon (Time) 12 Sets 200m Run Rest :30Pick a distance that is roughly :40 – 1:00 of work.
CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 6 Burpees 6/6 DB or KB Clean & Jerks or 12 Ball Slams 40 Mountain Climbers 2: Metcon (No Measure) Core Conditioning – ‘Durante Core’ 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck-Ups :10 Hollow Hold 1:00 Rest
CrossFit Dark Side – Home WOD 1: Metcon (Weight) 5 Sets 3/3 Tempo Bulgarian Split Squat 5 Seconds Down – 5 Second Pause – Fast UpDuring 5 second pause, do not allow your knee to rest on the ground. 3 reps on your left leg and then switch for 3 reps on right leg. Add load if possible 2: Metcon (Time) 50-40-30-20-10 Russian Twists w/ Load Jumping Lunges Rx+: Pistols
CrossFit Dark Side – Home WOD 1: Metcon (Time) CrossFit Home WOD 4 Rounds 400m Run 10/10 Single Arm ThrustersIf you have no where to run sub for 100 Jumping Jack’s. Thrusters will be all 10 left arm right into 10 right arm. If you are using a slam ball perform 20 thrusters like you were holding a plate. 2: Metcon (Time) BootCamp WOD 3 Rounds 10 Lateral Lunge + Shuffle 10 Bad Dog 10 Single + Kickback 10…
