1/20/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Alternating EMOM 10 Minutes Even: 17/13 Calorie Row Odd: 16 Wall Balls Rx: 20/14# Rx+: 30/20#Rest 2:00 Then Begin 2nd Part 2: Metcon (Time) 3 Rounds 20 Alt Pistols 15 Toes To Bar 10 Handstand Push-Ups (12 Minute Time Cap – 24:00) Rest 2:00 50 Front Squats Rx: 45/35# (Empty Bar) 100 Push Presses 50 Front Squats -10 Bar Facing Burpees Each Time You Set It Down. Post Number…

Read More >

1/19/2017

CrossFit Dark Side – CrossFit 1: Shoulder Press (1-1-1-1-1) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Box Jumps Rx: 24/20” Rx+: 30/24# 2 Rope Climbs (6 Modified Rope Climbs)

Read More >

1.19.17

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

Read More >

1/18/2017

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

Read More >

1/17/2017

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″ target AMRAP Snatches 210# / 120#

Read More >

1/16/2017

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

Read More >

1.16.17

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

Read More >

1/14/2017

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 then swap.

Read More >

1/14/2017

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)

Read More >

1/13/2017

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

Read More >