04/30/2020

CrossFit Dark Side – Home WOD 1: Metcon (No Measure) 3 Sets 10/10 Single Arm Floor or Bench Press -If you feel your weight is really light, add tempo to each rep 2: Metcon (Time) 3 Rounds 30 Sit-Ups 15 Plank Single Arm Rows (Right Arm) 15 Plank Single Arm Rows (Left Arm)

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04/29/2020

CrossFit Dark Side – Home WOD 1: Metcon (Time) 4 Rounds 10 Suitcase Deadlifts 8 Hang Power Cleans 6 Shoulder to Overhead 4 Thrusters 2 Devil Press Rounds 1&3: Left Arm Rounds 2&4: Right Arm Each round must be unbroken. 10 Burpee Penalty if you break before the round is complete.

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04/27/2020

CrossFit Dark Side – Home WOD 1: Metcon (Time) 10-20-30 DB/KB Swings or Ball Slams Goblet Squats Burpees 2: Metcon (No Measure) Core Conditioning – 3 Sets 1:00 Plank :30 Left Side Plank :30 Right Side PlankGoal is to stay elevated the entire time including transitioning from side to side.

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04/25/2020

CrossFit Dark Side – Home WOD 1.A: Metcon (Time) 4 Rounds 20 Alt Dumbbell snatches 10 1.5 Deadlifts 10 Plank walk outs + push up 30 explosive split jumps 20 Beast TapsRest as needed and then begin 1.B. 1.B: Metcon (Time) 5 Rounds 20 Leg lifts 10 Prone position oblique crunch 10 Banded Pop squats 15 Bear push ups **Between each round 5 Seated Overhead presses each side**

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04/24/2020

CrossFit Dark Side – Home WOD 1: Metcon (Time) 100 Goblet Squats 80 Single Arm Shoulder to Overhead 60 Burpees 40 Single Arm Thrusters 20 Single Arm Devil Presses Every 2:00 Perform 30 Double Unders Workout Begins With 30 Double UndersSpilt single arm movements as needed.

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04/22/2020

CrossFit Dark Side – Home WOD 1: Metcon (Time) 3 Rounds 25 Kettlebell or Dumbbell Swings (25 Ball Slams) 25 Lateral Equipment Hops (L+R=1) 1:00 Wall Sit 2: Metcon (AMRAP – Reps) Core Conditioning – AMRAP 5:00 Weighted Sit-Ups

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04/21/2020

CrossFit Dark Side – Home WOD 1.A: Metcon (No Measure) 3 Sets 10 Tempo Dips (3 Down / 1 Up) Use a chair, table, bench, etc. 1.B: Metcon (No Measure) 3 Sets 5/5 Tempo Single Arm Rows (3 Pause / 3 Down) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 2/2 Turkish Get-Ups 12 Alt. Goblet Lunges

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