Category

WOD
CrossFit Dark Side – CrossFit Kids Kids Warmup 10 Squats Pushup to Downward Dog Walk across floor 30 second plank hold 10 Tuck jumps Kids Skillwork Deadlift (ring work) Kids Wod AMRAP 10 minutes: 5 burpees 10 Deadlifts 15 lunges Kids Game Left-Right
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CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15 Minutes) Can be any type of clean (muscle, power, or squat) and any type of jerk (push or split) 2: Metcon (Time) 3 Rounds 400m Run 12 Thrusters Rx: 95/65# Rx+: 135/95Time Cap: 14 Minutes
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CrossFit Dark Side – CrossFit CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a 6″...
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CrossFit Dark Side – CrossFit 1: Back Squat (1-1-1-1-1) 2: Metcon (Time) 150 Double Unders (300 Singles) 30 Pull Ups Rx+: Chest to Bars 100 Sit-Ups 15 Chest to Bars Rx+: Bar Muscle UpsTime Cap: 15 Minutes
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CrossFit Dark Side – CrossFit Kids New Section Kids Warmup Warm-up (No Measure) 2 rounds: 10 Jumping Jacks 10 Burpees 10 Squats Broad Jump out High Knees back Kids Skillwork Squats Kids Wod 2 rounds: 45 seconds work:15 seconds rest Box Jumps Pushups Squats Row for Calories Situps Kids Game Musical Medicine Balls
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CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 20 Alternating DB Snatches Rx: 40/25# Rx+: 50/35# 15 Pull Ups 20 Alternating Box Jumps Rx: 24/20” Rx+: 30/24” Partner A: Takes off on 400m Run Partner B: Completed DB SN’s & Pull Ups Partners Completed Box Jumps Together...
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CrossFit Dark Side – Barbell Club 1: Squat Clean Warm Up (1-1-1-1-1) 2 Clean Lift Offs 2 Clean Pulls 2 Tall Cleans 2: Squat Clean (OTM 15 Minutes ) 3: Clean Pull (2-2-2-2-2) 4: Overhead Squat (2-2-2-2-2)
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CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Every 2:00 for 14:00 (7 Sets) 200m Row 10 BurpeesRest 2:00 Then Begin AMRAP 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes 1 Deadlift 1 Squat Clean 1 Front Squat 1 Jerk Rx: 165/115# Rx+: 225/155
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CrossFit Dark Side – CrossFit 1: Push Press (2-2-2-2-2) 2: Metcon (3 Rounds for reps) 3 Rounds 1:45/:15 Calorie Row Ball Slams Rx: 25/15# Push Ups Post Total Reps For Each Round (3 Scores)
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CrossFit Dark Side – CrossFit 1: Hang Power Snatch (OTM 15 Minutes ) Above Knee 2: Metcon (Time) 21-15-9 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# X2 Walking LungesTime Cap: 11 Minutes
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