Category

WOD
CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 200m Farmers Carry Rx: 40/25# Rx+: 50/35# 12 Burpee Dumbbell Deadlifts 12 Dumbbell Plank Pull Throughs 1 Shuttle RunTime Cap: 18:00
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CrossFit Dark Side – CrossFit 1: Power Snatch (EMOM 15:00) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 2 Power Snatches + 2 Jumping Squats + 2 Wall Walks 4 Power Snatches + 4 Jumping Squats + 4 Wall Walks 6,8,etc…Rx: 95/65# Rx+: 115/85#/Pistols
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CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) 3:00/1:00 x 5 30 Double Unders 15 Wallballs Rx: 20/14# Rx+: 30/20# 15 V UpsPick up where you left off after 1:00 rest. 2: Metcon (No Measure) Accessory Work – 3 Sets 10 Toes to Rings 80′ D Ball Carry Max Wall SquatArm...
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CrossFit Dark Side – CrossFit 1: Front Squat (8-8-8-8-8) 2: Metcon (Time) 60 Alt. Devil Press Rx: 40/25# Rx+: 50/35# Starts With & Every Two Minutes: 200m RunTime Cap: 14:00
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CrossFit Dark Side – CrossFit 1: HHPSN + HPSN + PSN (Every 1:30 x 10) High Hang Power Snatch Hang Power Snatch Power SnatchUnbroken Complex 2: Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 15:00 15/12 Calories 2 Power Snatches + 2 Burpee C2B Rx: 95/65# Rx+: 135/95#, BMU 15/12 Calories 4 Power Snatches...
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CrossFit Dark Side – CrossFit 1.A: Metcon (5 Rounds for reps) Every 1:30/:30 x 5 200m Run Max BurpeesRest 2:00 1.B: Clean Complex – AMRAP 15:00 (AMRAP – Rounds and Reps) AMRAP 15 Minutes 1 Deadlift 1 Squat Clean 1 Front Squat 1 Jerk Rx: 165/115# Rx+: 225/155Unbroken Complex. Partial reps count at end.
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CrossFit Dark Side – CrossFit 1 : Bench Press (8-8-8-8-8) 2: Metcon (Time) 50 Sit Ups with Slam Ball 3 Rope Climbs Rx+: Legless 25 Ball Slams Rx: 25/15# 50 Air Squats 25 Ball Slams 3 Rope Climbs 50 Sit Ups with Slam BallTime Cap: 13:00
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CrossFit Dark Side – CrossFit 1 : PCL + HCL (EMOM 15:00) Power Clean Hang Squat Clean 2 : Metcon (Time) 100 Double Unders 25 Shoulder to Overhead Rx: 95/65# 30 Front Rack Lunges 25 Shoulder to Overhead 100 Double UndersTime Cap: 14:00
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CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) 4 Rounds 2:00 Calories 1:00 Toes to Bar 1:00 Wallballs Rx: 20/14# Rx+: 30/20# 1:00 Rest 2: Metcon (No Measure) Accessory Work – 3 Sets 10 Hammer Curls 10 Bent Over Barbell Rows 5-10 Ring Dips
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CrossFit Dark Side – CrossFit 1: Back Squat (8-8-8-8-8) 2: Metcon (Time) 3 Rounds 25 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 40′ Bear Crawl Rx+: 20′ Handstand Walk 25 Box Jumps Rx: 24/20″ Rx+: 30/24″ 40′ Bear CrawlTime Cap: 12:00 Hanstand walks must be done in 10′ segments.
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