WOD

06/05/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 2 Single Arm Thrusters 2 Burpees 4 Single Arm Thrusters 4 Burpees 6 Single Arm Thrusters 6 Burpees Etc…Score is last completed round of both Thrusters & Burpees + partial reps. 2: Metcon (Time) Core Conditioning – For Time 150 Sit-Ups

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06/04/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 500 Jumping Jacks Remaining Time 5/5 Hang Squat Cleans 10 Push-Ups 5/5 Bent Over Rows

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06/03/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 5/5 Overhead Alt. Lunges 10 Russian KB Swings 5/5 Shoulder to Overhead 10 Russian KB Swings 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 5:00 20 Russian Twists 10 Tuck-Ups

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05/30/2020

CrossFit Dark Side – Home WOD 1: Metcon (No Measure) Bootcamp WOD – Warm Up 3 Rounds 20 Frog Pumps 10 Burpees 20 Supermans 10 Beast Walks 4 Sets 10 Bulgarian Split Squats 10 Sumo Deadlifts 10 Body Weight Lunges 2: Metcon (Time) Bootcamp WOD 4 Round 30 Kettlebell Swings 30 Pop Squats 30 Goblets 30 Single Leg V-Ups

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05/29/2020

CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Reps) Alt. EMOM 30:00 1st Min: 5 Burpees + Max Sit-Ups 2nd Min: 5 Burpees + Max Thrusters 3rd Min: RestPost Total Sit-Ups and Thrusters

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05/27/2020

CrossFit Dark Side – Home WOD 1: Metcon (No Measure) 3 Sets 10/10 Seated Strict Press Add Tempo if weight is light Rest as needed between sets 2: Metcon (Time) 21-15-9 X3 Double Unders (63-45-27) Hang Clean & Jerks (Right Arm) Hang Clean & Jerks (Left Arm)

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05/26/2020

CrossFit Dark Side – Home WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 15 Russian KB/DB Swings 10 Alt. Step-Ups w/ Weight 5 Squat Thrusts (Burpee without Push-Up)Pick up where you left off after the 1:00 rest. 2: Metcon (No Measure) Core Conditioning – 4 Rounds 20 Russian Twists 10 Hollow Rocks :10 Hollow Hold Rest :30 Between RoundsIf you performed the 400 sit-ups in the Murph modification, may be best to not…

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