WOD

04/04/2020

CrossFit Dark Side – Home WOD 1.A: Metcon (Time) Bootcamp WOD 800 m run x2 Rest walk 3 minutes between sets 400 m run x3 Rest walk 2 minutes between sets 200 m run x4 Rest walk 1 minute between sets Rest 3 – 5 Minutes 3 rounds 10 standing press 10 single leg kB RDL :45 reverse plank 5 hang clean+ reverse lunge+ shoulder press (L) 5 hang clean+ reverse lunge+ shoulder press (R) 1.B: Metcon (No Measure)…

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04/03/2020

CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Reps) Alt. EMOM 30:00 1st Minute: 1:00 Plank 2nd Minute: 1:00 Max Single Arm Devil Presses (or burpee with ball slam) 3rd Minute: RestScore is total single arm devil presses

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04/01/2020

CrossFit Dark Side – Home WOD 3: Metcon (No Measure) 3 Sets 10 Tempo Dips (3 Down / Fast Up) – Use chair or table 5/5 Single Arm Bent Over Row (3 Sec pause at top) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 3 Wall Walks 7 Hang Squat Cleans (Left Arm) 7 Hang Squat Cleans (Right Arm)

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03/31/2020

CrossFit Dark Side – Home WOD 1: Metcon (Time) 50 Burpees 400m Run 25/25 Single Arm Push Jerks 400m Run 25/25 Single Arm Sumo Deadlift High Pulls (or 50 Ball Slams) 400m Run 2: Metcon (No Measure) Core Conditioning 8 Rounds :20 V-Ups :10 Hollow Hold :15 Rest

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03/30/2020

CrossFit Dark Side – Home WOD 1: Metcon (No Measure) 3 Sets :15 Left Leg Jumping Split Squats :10 Rest :15 Right Leg Jumping Split Squats 2: Metcon (Time) 3 Rounds 5/5 Turkish Get-Ups 20 Goblet Squats

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03/28/2020

CrossFit Dark Side – Home WOD 1: Metcon (Time) Bootcamp WOD 3 Rounds 10 Push-Ups 1:00 Plank Low Wall Plank w/ 10 Shoulder Taps Mid Wall Plank w/ 10 Shoulder Taps High Plank or Handstand Hold w/ 10 Shoulder Taps 1:00 Handstand Hold Then Begin 100 Air Squats 100 Sit-Ups w/ Weight If Possible 100 Plank Jacks – Every break 30 Skater Plyos (L+R=1 Rep)Breaking during the 100’s means stopping movement!

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03/26/2020

CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Reps) Tabata (:20 Work / :10 Rest x 8 Sets) Single Arm Thrusters – Use same arm for entire :20 and then switch arms each set Push-Ups Goblet Squats BurpeesRest 1:00 Between Each Tabata. Score is total number of reps. 2: Metcon (No Measure) Core – Conditioning 3 Rounds 1:00 Plank :30 Left Side Plank :30 Right Side Plank -Goal is to stay elevated throughout all 3 rounds.

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03/25/2020

CrossFit Dark Side – Home WOD 1.A: Metcon (Weight) Strength – 3 Sets 10/10 Bent Over Row 1.B: Metcon (Weight) Strength – 3 Sets 10/10 Single Arm Floor or Bench Press 2: Metcon (Time) 12 Sets 200m Run Rest :30Pick a distance that is roughly :40 – 1:00 of work.

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