12/01/2020

CrossFit Dark Side – CrossFit 1.A: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Rest 10:00 and Begin 1.B 1.B: CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetUse a pull-up bar for target.

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11/30/2020

CrossFit Dark Side – CrossFit 1: Paused Front Squat (20:00 To Find A Heavy 3RM) 3 Second pause at the bottom of each rep. 2: Metcon (Time) 400m Run 50 Wall Balls Rx: 20/14# 400m Run 50 Box Jumps Rx: 24/20″Time Cap: 15:00

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11/28/20

CrossFit Dark Side – Bootcamp Bootcamp 3 minutes jump rope 20 Minutes 4 rounds :40 on :20 off 1) Primal Kick throughs 2) Crawl to squat at each point 3) narrow split squat switch 4) 3 position squats in + out 5) Plank + 3 shoulder rolls 10 minutes Dirty 5 ( complete L of entire sequence then R) KB Push up Bent over row Deadlift kettlebell cleans kettlebell squats kettlebell front squats 5 minutes 10 KB swing 1…

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11/28/2020

CrossFit Dark Side – Saturday WOD 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 25 Box Jumps Rx: 24/20″ 25 Wall Balls Rx: 20/14# 25 Pull-UpsRight Into 1.B 1.B: Power Clean (7:00 To Find 1RM)

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11/27/2020

CrossFit Dark Side – CrossFit 1: Metcon (Time) “Back To Basics” 25 Deadlifts 25 Back Squats 25 Front Squats 25 Strict Presses 25 Push Press 25 Push Jerks 25 Power Cleans 25 Squat Cleans 25 Thrusters 25 Power Snatches 25 Squat Snatches 25 Overhead Squats Every 2:00 – 7 BurpeesRx: PVC Pipe (Yes, a PVC!) Rx+: Empty Barbell As always the goal is to move fast but more importantly today it should be with PERFECT movement! There should be…

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11/26/2020

CrossFit Dark Side – CrossFit 1: Metcon (Time) “Team Deck of Cards” Diamonds: Jumping Lunges Hearts: Burpees Clubs: Tuck-Ups Spades: Wall Balls — Only 1 person performs Wall Balls Ace’s: 200m Run Jack’s, Queen’s, King’s: 12 RepsTime Cap: 45:00

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11/25/2020

CrossFit Dark Side – CrossFit 1: Thruster (OTM 15:00 – 1 Rep) From the ground. No Jerks. 2: Metcon (Time) 5 Rounds 40 Double Unders 15 Kettlebell Swings Rx: 53/35# 10 Toes to BarTime Cap: 15:00

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11/24/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 15 Deadlifts 15 Hang Power Cleans 15 Shoulder To Overhead Rx: 95/65# Starting with and every 4:00 after: 25/20 CaloriesCalories: 0:00, 4:00, 8:00, 12:00, 16:00 2: Metcon (No Measure) Accessory Work – 3 Sets 5-10 Strict Pull-Ups Max Free Standing Handstand Hold

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11/23/2020

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A 5RM) 2: Metcon (Time) 10 Rounds 3 Power Snatches Rx: 115/75# Rx+: 155/105# 10 Push-UpsTime Cap: 14:00

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11/21/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: Clean and Jerk (OTM 15:00 – 1 Clean & Jerk) 3: Press From Jerk Stance (10:00 Find A Heavy 2RM) 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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