Category

WOD
CrossFit Dark Side – CrossFit 1: Push Press (3-3-3-3-3) 2: Metcon (Time) 50-40-30-20-10 Sit-Ups Air Squats 80′ Bear Crawl (40′ Forward / 40′ Backward)Time Cap: 20:00
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CrossFit Dark Side – CrossFit 1: 2-Pos HPCL (1:30 x 10 – 1 Complex) Hang Power Clean (Below Knee) Hang Power Clean (Above Knee) 2: Metcon (Time) 4 Rounds 50 Double Unders 20 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 15 Toes to BarTime Cap: 16:00
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CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) AMRAP 20:00 400m Run Rest 1:00Start and stop at roll-up door. As long as you start your run before the 20 minute mark you may finish the 400m after time has expired. 2: Metcon (No Measure) Accessory Work – 3 Sets 10 Bent Over Barbell...
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CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (Time) 25 Thrusters Rx: 95/65# 30 Bar Facing Burpees 25 ThrustersThis is a Sprint! Time Cap: 10:00
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CrossFit Dark Side – CrossFit 1: CL Pull + HCL + CL (1:30 x 10 ) Clean Pull Hang Squat Clean Squat CleanDrop the barbell after the Hang Squat Clean and reset before the Squat Clean 2: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 50 KB Swings 35 Box Jumps 10...
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CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 DB Burpee Deadlifts Rx: 40/25# Rx+: 50/35# 40 Power Snatches Rx: 135/95# 30 Dumbbell Thrusters 20 Overhead Squats 10 Rope ClimbsTime Cap: 30:00 This is a repeat from 12/7/2018
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CrossFit Dark Side – CrossFit 1: Bench Press (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 30 Double Unders 25′ Walking Lunge w/ 25/15# Plate 30 Russian Twists 25′ Walking Lunge
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CrossFit Dark Side – CrossFit 1: 3-Position PSN (1:30 x 10 ) High Hang Knee FloorComplex must be unbroken 2: Metcon (Time) 10,9,8…3,2,1 Hang Power Clean & Jerks Rx: 115/75# 1,2,3…8,9,10 Pull-Ups Rx+: C2BTime Cap: 14:00
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CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 15 Wall Balls Rx: 20/14# 10 Calories 5 BurpeesRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 10 Wall Balls 10 Calories 10 BurpeesRest 2:00 and Begin 1.C 1.C: Metcon (AMRAP – Rounds and Reps) AMRAP...
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CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (Time) 3 Rounds 400m Run 20 Alt. Box Step-Ups w/ 1 DB Rx: 24/20″ & 40/25# Rx+: 50/35#Time Cap: 15:00
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