Category

WOD
CrossFit Dark Side – CrossFit 1: Metcon (3 Rounds for reps) 5:00/1:00 x 3 80′ Bear Crawl Rx+: 40′ Handstand Walk 20 Alternating Hang Dumbbell Snatches Rx: 40/25# Rx+: 14 Double Kettlebell Hang Snatches 35/26# Max CaloriesHandstand walks must be done at a minimum of 10′ to be rx+ 2: Metcon (No Measure) Core Conditioning...
Read More
CrossFit Dark Side – CrossFit 1: Back Squat (2-2-2-2-2) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 30 Double Unders 10 Dumbbell Box Step Overs Rx: 20″ Rx+: 24″ 2 Manmakers Rx: 40/25# Rx+: 50/35#Use same weight for box step overs and manmakers.
Read More
CrossFit Dark Side – CrossFit 1: Split Jerk (15:00 To Find A 1RM) 2: Press From Jerk Stance (3-3-3) 3: Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 15:00 Buy In: 600m Run with Kettlebell 10 Synchro Burpees 20 Synchro Air Squats 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53#Split KB reps as needed.
Read More
CrossFit Dark Side – CrossFit 1: Metcon (Time) 21-15-9 Hang Power Cleans Rx: 95/65# Rx+: 125/85# Pull-Ups 15-12-9 Power Cleans Rx: 125/85# Rx+: 155/105# Chest to Bar Pull-Ups 9-7-5 Squat Cleans Rx: 155/105# Rx+: 185/125# Bar Muscle UpsTime Cap: 32:00
Read More
CrossFit Dark Side – CrossFit 1: Push Press (2-2-2-2-2) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00/1:00 x 5 12 Ball Slams Rx: 25/15# 8 Deck Squats with Plate 15/10# Rx+: 25/15# 6 Burpees to PlatePick up where you left off after 1:00 rest. 3: Metcon (No Measure) Accessory Work: 3 Sets :20 Assault...
Read More
CrossFit Dark Side – CrossFit 1: HPSN + SNB + OHS (Every 1:30 x 10) Hang Power Snatch Snatch Balance Overhead Squat 2: Metcon (Time) 21-15-9 Box Jumps Rx: 24/20″ Rx+: 30/24# Overhead Squat Rx: 95/65# Rx+: 125/85#Time Cap 12:00
Read More
CrossFit Dark Side – CrossFit 1: Metcon (Time) 30 Calories 30 Wallballs Rx:20/14# Rx+: 30/20# 80 Double Unders 20 Calories 20 Wallballs 80 Double Unders 10 Calories 10 WallballsTime Cap: 15:00 2: Metcon (No Measure) Accessory Work: 3 Sets 5-10 Strict Pull Ups 10/10 Dumbbell Hammer Curls 5-10 Strict Toes to BarPull Ups: normal grip/wide/narrow.
Read More
CrossFit Dark Side – CrossFit 1: Front Squat (2-2-2-2-2) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 400m Run 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Handstand Push Ups Rx+: Deficit 45/25# Plates
Read More
CrossFit Dark Side – CrossFit 1 : PSN + OHS (OTM 15:00) Power Snatch Overhead Squat 2: Snatch Pull (3-3-3) 3: Metcon (AMRAP – Rounds and Reps) Partnet Wod AMRAP 15:00 30 Snatches Rx: 95/65# Rx: 135/95# 30 Front Squats 30 CleansSplit reps as needed.
Read More
CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 for 10:00 (5 Rounds) 200m Run + 10 BurpeesRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Dumbbell Deadlifts Rx: 40/25# Rx+: 50/35# 10 Toes to Bar 2 Wall WalksRest 2:00 1.C: Metcon (Time) 400m Farmers Carry Rx: 40/25# Rx+:...
Read More
1 3 4 5 6 7 194