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…
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…
CrossFit Dark Side – Home WOD 1: Metcon (Time) 10 Rounds 10 Burpees 20 Alt. DB/KB Snatches or Ball Slams
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
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
CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Alt. Single Arm Devil Presses 20 Goblet Squats 40 Sit-Ups
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
CrossFit Dark Side – Home WOD 1.A: Metcon (AMRAP – Rounds) EMOM for 10 minutes 2 DB clean 4 DB Goblet front squats 6 DB pressesRest 5:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) 0:00-10:00 10 air squats 8 push ups 6 burpees 4 push ups 2 burpeesRest till 12:00 and begin 1.C 1.C: Metcon (AMRAP – Rounds and Reps) 12:00-25:00 Run 200m 20 lunges 20 sec wall hs holdRest 2:00 and begin 1.D 1.D: Metcon…
CrossFit Dark Side – Home WOD 1: Metcon (Time) 2 Rounds 75 Air Squats 50 Plank Single Arm Rows – Left 100 Alt Lunges 50 Plank Single Arm Rows – Right 20/20 Hang Clean & Jerks
CrossFit Dark Side – Home WOD 1: Metcon (No Measure) 5 Sets – Tempo Push-Ups 10 Reps – 3 Secs Down, 1 Sec Pause, Fast Up 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 1 Mile Run Remaining Time 30 Mountain Climbers 10 Burpees
