04/01/2021

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Handstand Push-Ups Rx+: Strict 20 Box Jump Overs Rx: 24/20″ 30 Sit-Ups 2: Metcon (No Measure) ***Extra Credit*** 2-4 Sets :15 Bike Sprint Right Into 40′ Bear Crawl (20′ Forward / 20′ Backward)

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Posted in WOD

03/31/2021

CrossFit Dark Side – CrossFit 1: PSN + HSN (OTM 15:00 – 1 Rep) Power Snatch + Hang Squat Snatch 2: Metcon (Time) 21-15-9 Overhead Squats Rx: 75/55# Rx+: 115/85# Burpees Pull-Ups Rx+: C2BTime Cap: 14:00

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Posted in WOD

03/30/2021

CrossFit Dark Side – CrossFit 1: Metcon (Time) 6 Sets 400m Run (Fast Pace) 200m Run (Recovery Pace)Start / Stop at the roll-up door. Time Cap: 22:00 2: Metcon (No Measure) Accessory Work – 3-5 Sets 10 Dumbbell Bench Press 5-10 Strict Pull-Ups 10-20 GHD’s

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03/29/2021

CrossFit Dark Side – CrossFit 1: Back Squat (15:00 To Find A 3RM) 2: Metcon (Time) 75 Double Unders 30 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 40 Wall Balls Rx: 20/14# 30 Dumbbell Snatches 75 Double UndersTime Cap: 15:00

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Posted in WOD

03/27/2021

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 400m Run 40′ Bear Crawl Rx+: 20′ Handstand Walk 15 Burpees 40′ Bear Crawl Rx+: 20′ Handstand WalkEach Bear Crawl / Handstand Walk is 1 rep. 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 5:00 5 V-Ups 10 Tuck-Ups 30 Russian Twists

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03/26/2021

CrossFit Dark Side – CrossFit 1: Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for…

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03/25/2021

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 2 Dumbbell Manmakers Rx: 40/25# Rx+: 50/35# 10 Push-Ups 25 Double UndersPick up where you left off after your 1:00 rest. 2: Metcon (No Measure) ***Extra Credit*** Spend 15:00 working on weakness of your choice. Ask your coach if you are unsure.

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03/24/2021

CrossFit Dark Side – CrossFit 1: PauseSN + SnBal + HSN + SnBal (1:30 x 10) Pause Squat Snatch Snatch Balance Hang Squat Snatch Snatch BalancePause barbell at knee for 1 second before finishing the lift. Drop barbell after the snatch balance and then reset for the Hang Squat Snatch. 2: Metcon (Time) 21-15-9 Wall Balls Rx: 20/14# Rx+: 30/20# Box Jumps Rx: 24/20″ Pull-Ups Rx+: C2BTime Cap: 15:00

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03/23/2021

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Calories 20 Hang Power Cleans Rx: 95/65# Rx+: 135/95# 20 Handstand Push-Ups Rx+: Strict 2: Metcon (AMRAP – Reps) Core Conditioning – 5 Sets :40 Max Weighted Sit-Ups Rx: 25/15# Plate :20 RestPost total number of sit-ups.

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