Category

WOD
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Reps) AMRAP 3:00/1:00 x 5 20/15 Calories 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# Max Wallballs Rx: 20/14# Rx+: 30/20#Score is max wallball reps. 2: Metcon (No Measure) Accessory Work-3 Sets 5-10 Ring Dips 10/10 Dumbbell Bent Over Rows 15-25 GHDs
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CrossFit Dark Side – CrossFit 1: Back Squat (15:00 to find 1RM) 2: Metcon (Time) NCT Prep 3 Rope Climbs 15 Power Snatches 75/55# Rx+: 115/75# 15 Pull Ups Rx+: Chest to Bar 2 Rope Climbs 10 Power Snatches 115/75# Rx+: 135/95# 15 Chest to Bar Pull Ups Rx+: 10 Bar Muscle Ups 1 Rope...
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CrossFit Dark Side – CrossFit 1: CL Pull + HPCL + CL (Every 1:30 x 10) Clean Pull Hang Power Clean Squat CleanDrop and reset after hang power clean. 2: Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 15:00 25 Shoulder to Overhead Rx: 95/65# Rx+: 135/95# 10 Synchronized Burpees 25 Hang Power Cleans...
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CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 15/12 Calories 5 Thrusters Rx: 115/75# Rx+: 135/95#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Handstand Push Ups Rx+: Strict 8 Deadlifts Rx: 135/95# Rx+: 185/125# 6 Bar Facing BurpeesRest 2:00 1.C: Metcon (AMRAP – Reps) AMRAP 5:00...
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CrossFit Dark Side – CrossFit 1: Push Press (2-2-2-2-2) 2: Metcon (4 Rounds for reps) 4:00 x 4 1:00 Wallballs Rx: 20/14# Rx+: 30/20# 1:00 Toes to Bar 1:00 Double Unders 1:00 Rest
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CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00) 2: Metcon (Time) 10,9,8…3,2,1 Hang Power Snatches Rx: 75/55# Rx+: 125/85# 1,2,3…8,9,10 Box Jump Overs Rx: 24/20″Time Cap: 12:00 3: Metcon (No Measure) Extra Credit-3 Sets :20 Assault Bike Sprints Right into 10 Jumping Lunges
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CrossFit Dark Side – CrossFit 1: Front Squat (2-2-2-2-2) 2: Metcon (Time) 3 Rounds 400m Run 25′ Dumbbell Overhead Walking Lunge Rx: 40/25# Rx+: 50/35# 8/8 Dumbbell Hang Clean & Jerk 25′ Dumbbell Overhead Walking LungeTime Cap: 14:00 3: Metcon (No Measure) Accessory Work-3 Sets 10 Dumbbell Skull Crushers 10 Dumbbell Hammer Curls 80′ D...
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CrossFit Dark Side – CrossFit 1: 1776 Independence Day (Time) 1776 Wod 7 Rounds 400m Run 17 Wallballs Rx: 20/14 Rx+: 20/30 7 Pull Ups Rx+: Chest to Bar 6 BurpeesTC: 40:00
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CrossFit Dark Side – CrossFit 1: Bench Press (2-2-2-2-2) 2: Metcon (Time) Buy In: 3 Rope Climbs Rx+: Legless 60 Sit Ups 40 Air Squats 20 Ball Slams 25/15# 40 Air Squats 60 Sit Ups Cash Out: 3 Rope Climbs Rx+: LeglessTime Cap: 12:00
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CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15:00) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 5 Bar Facing Burpees Unbroken Complex of: 5 Hang Power Cleans 5 Front Squats 5 Shoulder to Overhead Rx: 95/65# Rx+: 135/95#5 Burpees if complex is broken. Complex counts as 1 rep. Partial reps count...
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