04/17/2021

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Calories 20 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Alt. Single Arm Devil Presses Rx: 40/25# Rx+: 50/35# 2: Metcon (No Measure) Core Conditioning – 3 Sets 20 Tuck-Ups :30 Plank Hold 30 Flutter Kicks Rest 1:00 Between Sets

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04/16/2021

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 (5 Sets) 15 Burpee Box Jump Overs Rx: 24/20″Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 5 Chest to Bar Pull-Ups Rx+: 5/3 Ring Muscle-UpsRest 2:00 and Begin 1.C 1.C: Metcon (Time) 25 DB Burpee Box Step-Overs

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04/15/2021

CrossFit Dark Side – CrossFit 1: Push Press (15:00 To Find A Heavy 3RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 2 Handstand Push-Ups 30 Double Unders 4 Handstand Push-Ups Etc…Rx+: Strict HSPU’s

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04/14/2021

CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 21-15-9 Hang Squat Snatches Rx: 75/55# Rx+: 115/85# 3-2-1 Rope ClimbsTime Cap: 14:00

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04/13/2021

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 400m Run 25/20 Calories 15 Toes to BarTime Cap: 20:00 2: Metcon (No Measure) Accessory Work – 3 Sets 1:00 Plank Hold Right Into 40′ / 40′ DB Suitcase Carry Rest 1:00 Between Sets

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04/12/2021

CrossFit Dark Side – CrossFit 1: Back Squat (15:00 To Find A Heavy 3RM) 2: Metcon (Time) 3 Rounds 10 Power Cleans Rx: 95/65# Rx+: 135/95# 10 Shoulder to Overhead 20 Alt. Front Rack LungesTime Cap: 15:00

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04/10/2021

CrossFit Dark Side – Saturday WOD 1: Pause Snatch (15:00 To Find A Heavy 1RM) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 40 Double Unders 20 Alt. Dumbbell Hang Clean & Jerks Rx: 40/25# Rx+: 50/35# 3 Wall Walks

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04/09/2021

CrossFit Dark Side – CrossFit 1: Metcon (Time) “Murph Prep” 2 Rounds 800m Run 40 Pull-Ups 50 Push-Ups 60 Air SquatsTime Cap: 40:00

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04/08/2021

CrossFit Dark Side – CrossFit 1: Bench Press (15:00 To Find A Heavy 5RM) 2: Metcon (Time) 3 Rounds 1000m/800m Row (50/40 Bike Calories) 50 Sit-UpsOnly use a bike if all rowers are being used. Time Cap: 21:00

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04/07/2021

CrossFit Dark Side – CrossFit 1: Power Clean & Push Jerk (OTM 15:00 – 1 Rep) 2: Metcon (Time) 30 Clean & Jerks Rx: 115/75# Rx+: 155/105# Every Minute On The Minute – 3 Burpees Over BarWork begins with burpees. Time Cap: 12:00

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