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WOD
CrossFit Dark Side – CrossFit 1: HSN + SnBAL (OTM 15:00) Hang Snatch (Squat) Snatch Balance 2: Snatch High Pull (3-3-3) 3: Metcon (Time) Partner Wod 2022 CrossFit Semifinals Team-Wod 1 40 Thrusters Rx: 95/65# Rx+: 135/95# 6 Rope climbs Rx+: Legless 30 Thrusters 4 Rope Climbs 20 Thrusters 2 Rope ClimbsSplit reps as needed.
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CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 15/12 Calories 5 Front Squats Rx: 165/115# Rx+: 205/145#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Toes to Bar 15 Wallballs Rx: 20/14# Rx+: 30/20# 30 Double UndersRest 2:00 1.C: Metcon (Time) 15 Wall Walks
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CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 12 Alternating Devils Press Rx: 40/25# Rx+: 50/35# 40′ Walking Lunge 12 Box Jump Overs Rx: 24/20″ 40′ Walking Lunge40′ = 2 reps 2: Metcon (No Measure) 3 Sets of 80′ Slam Ball Carry *Work a Weakness*Spend time working on a...
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CrossFit Dark Side – CrossFit 1: Thruster (OTM 15:00) 2: Metcon (Time) 3 Rounds 20 Deadlifts 15 Hang Power Cleans 10 Shoulder to Overhead Rx: 95/65# Rx+: 135/95Time Cap: 18:00
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CrossFit Dark Side – CrossFit 1: Metcon (Calories) 7 Sets 2:00 Max Calories 1:00 RestPost total calories. 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning-AMRAP 5:00 25 weighted Sit-Ups Rx: 25/15# Plate 10 weighted V-Ups
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CrossFit Dark Side – CrossFit 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...
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CrossFit Dark Side – CrossFit 1: SN DL + HSN (OTM 15:00) Snatch Deadlift Hang Squat Snatch 2: Snatch Pull (3-3-3) 3: Metcon (AMRAP – Rounds and Reps) Partner Wod-AMRAP 15:00 Buy In: 75 Calories DT 12 Deadlifts Rx: 95/65 Rx+:135/95 9 Hang Power Cleans 6 Shoulder to Overhead 1 Round, I Go You GoSplit...
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CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 15/12 Calories 80′ Bear Crawl Rx+: 25′ Handstand WalkRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Box Jumps Rx: 24/20″ Rx+: 30/24″ 10 Handstand Push-Ups Rx+: StrictRest 2:00 1.C: Metcon (AMRAP – Reps) AMRAP 6:00 Manmakers Rx: 40/25#...
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CrossFit Dark Side – CrossFit 1: Bench Press (3-3-3-3-3) 2: It’s A Trap (Time) For Time 100 Burpees -Every 2:00 Stop and Run 200mWorkout begins with 200m run. Time Cap: 20:00
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CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00) 2: Metcon (Time) 60 Double Unders 21 Overhead Squats Rx: 95/65# 40 Double Unders 15 Power Snatches Rx: 115/75# 20 Double Unders 9 Squat Snatches Rx: 135/95#Time Cap 15:00
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