05/29/2020

CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Reps) Alt. EMOM 30:00 1st Min: 5 Burpees + Max Sit-Ups 2nd Min: 5 Burpees + Max Thrusters 3rd Min: RestPost Total Sit-Ups and Thrusters

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05/27/2020

CrossFit Dark Side – Home WOD 1: Metcon (No Measure) 3 Sets 10/10 Seated Strict Press Add Tempo if weight is light Rest as needed between sets 2: Metcon (Time) 21-15-9 X3 Double Unders (63-45-27) Hang Clean & Jerks (Right Arm) Hang Clean & Jerks (Left Arm)

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05/26/2020

CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 15 Russian KB/DB Swings 10 Alt. Step-Ups w/ Weight 5 Squat Thrusts (Burpee without Push-Up)Pick up where you left off after the 1:00 rest. 2: Metcon (No Measure) Core Conditioning – 4 Rounds 20 Russian Twists 10 Hollow Rocks :10 Hollow Hold Rest :30 Between RoundsIf you performed the 400 sit-ups in the Murph modification, may be best to not…

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05/25/2020

CrossFit Dark Side – Home WOD 1: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click herePull-Ups, Push-Ups, and Squats may be partitioned as needed. Most common partitioning is 20 rounds of 5 pull ups, 10 push ups, and…

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05/21/2020

CrossFit Dark Side – Home WOD 1: Metcon (Time) 4 Rounds 400m Run 50 Air Squats 2: Metcon (No Measure) Core Conditioning – 6 Rounds :10 Hollow Rocks :10 Hollow Hold :10 Rest

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05/20/2020

CrossFit Dark Side – Home WOD 1: Metcon (No Measure) 3 Super Sets 10/10 Bent Over Rows – Pause at top of row 10 Bench/ Chair Dips – Pause at bottom of dip 2: Metcon (Time) 3 Rounds 100 Double Unders 35 Push-Ups

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05/18/2020

CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 3/3 Hang Squat Cleans 5/5 Shoulder to Overhead 10 Alt. Jumping LungesPick up where you left off after the 1:00 rest. 2: Metcon (No Measure) Core Conditioning – 3 Rounds 1:00 Plank Hold :30 Max V-Ups :30 Rest

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