WOD

01/16/2021

CrossFit Dark Side – Saturday WOD 1: HPSN + OHS (15:00 To Find A Heavy Complex) Hang Power Snatch Overhead SquatWork with a partner as needed. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Partner Version 5 Hang Power Snatches 5 Overhead Squats 10 Burpees One person completes full round while other rests then partners switch. Solo Version 5 Hang Power Snatches 5 Overhead Squats 10 Burpees Rest 1:00 Rx: 95/65# Rx+: 135/95#

Read More >

01/14/2021

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Tabata (:20 / :10 × 8) Strict Press Front Squats Push Presses Thrusters Rx: 45/35#Rest 1:00 Between Tabata’s. Must hold onto barbell through out the entire tabata. You can only set it down during the 1:00 rest. 5 burpee penalty if you set it down early. 2: Metcon (No Measure) ***Extra Credit*** 2-3 Sets :15 Bike Sprint Right Into 10 Jumping Lunges

Read More >

01/13/2021

CrossFit Dark Side – CrossFit 1: Hang Power Clean & Jerk (15:00 To Find A Heavy 1RM) 2: Metcon (Time) 4 Rounds 200m Run 15 Push-Ups 10 Unbroken Hang PCL’s Rx: 115/75# Rx+: 155/105#Time Cap: 15:00

Read More >

01/12/2021

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00/1:00 × 5 15 Air Squats 10 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 5 BurpeesPick up where you left off after your 1:00 rest. 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning AMRAP 5:00 10 V-Ups 30 Flutter Kicks

Read More >

01/11/2021

CrossFit Dark Side – CrossFit 1: Thruster (15:00 To Find A Heavy 3RM) 2: Metcon (Time) 100 Double Unders 50 Sit-Ups 30 Alt. DB Hang Clean & Jerks 50 Sit-Ups 100 Double UndersRx: 40/25# Rx+: 50/35# Time Cap: 16:00

Read More >

01/09/2021

CrossFit Dark Side – Saturday WOD 1: Power Snatch (15:00 To Find A Heavy 1RM) Partner if needed 2: Metcon (Time) For Time Partner 200 Thrusters Rx:45/35# Rx+: 75/55# 50 Synchro Burpees Or Solo 100 Thrusters Rx: 45/35# Rx+: 75/55# 50 Burpees

Read More >

01/08/2021

CrossFit Dark Side – CrossFit 1: Metcon (Time) Partition as desired 100 Ball Slams Rx: 25/15# 100 Sit-Ups 100 Calories 100 Push-UpsRx+: Unpartitioned Time Cap: 30:00

Read More >

01/07/2021

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 20 Box Jumps Rx: 24/20″ 10/10 DB Hang Clean & Jerk Rx: 40/25# Rx+: 50/35# 10 Burpees 2: Metcon (No Measure) Core Conditioning 5 Sets :40 Plank DB Pull Throughs :20 RestRx: DB used for AMRAP

Read More >

01/06/2021

CrossFit Dark Side – CrossFit 1: Dumbbell Bench Press (5×10) Dumbbell Bench Press 2: Metcon (Time) 4 Rounds 200m Farmer Carry Rx: 40/25# Rx+: 50/35# 50 Double UndersTime Cap: 16:00

Read More >