WOD

4/12/2018

CrossFit Dark Side – CrossFit 1: Metcon (Calories) Row Conditioning 4:00 On / 4:00 Rest x 3 Post Calories 2: Metcon (Time) 21-15-9 Kettlebell Swings Rx: 53/35# Rx+: 70/53# Burpees to 6″ TargetTime Cap: 10:00

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4/10/2018

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00) 2: Metcon (Time) 4 Rounds 400m Run 10 Unbroken Hang Power Cleans Rx: 135/95# Rx+: 165/115#6 Bar Facing Burpees If You Break. Time Cap: 16:00

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4/09/2018

CrossFit Dark Side – CrossFit 1: Back Squat (7-7-7-7-7) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 9 Thrusters Rx: 95/65# Rx+: 125/85# 35 Double Unders

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4/07/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Power Clean Behind the Neck Push Jerk Push Jerk Behind the Neck Split Jerk Split Jerk 2: PCL + PJ + SJ (OTM 15:00) Power Clean Push Jerk Split Jerk 3: Segmented Clean Pull (2-2-2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Pause Overhead Squat (:10) (1-1-1-1-1 ) 10 Second Pause in the Bottom50 –…

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4/07/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Teams of 3 Partner 1: Plank Partner 2: Plank Partner 3: 15 Ball Slams 10 Squats w/ Ball 5 Burpees 200m Run w/ Ball after all partners complete 15,10,5.

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4/06/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# Odd: :45 Handstand HoldRest 2:00 1.B: Metcon (Time) 9-7-5 200m Run Front Squats Rx: 185/125# Rx+: 225/155# Rest 2:00 400m Single Arm Waiter Carry Rx: 40/25# Rx+50/35# (200m Left Arm – 200m Right Arm)Time Cap: Begin Waiter Carry Before 25:00

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4/05/2018

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Tabata (:20/:10 x 8) Calorie Row Strict Press Rx: 45/35# (Empty Bar) Box Jump Rx: 24/20″ Push Press Jump SquatsRest 1:00 Between Tabata’s

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4/03/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 75 Wall Balls Rx: 20/14# Rx+: 30/20# 50 Burpees 25 Chest to Bar Pull-Ups Rx+: Bar Muscle Ups 2: Metcon (No Measure) AMRAP 5:00 10 Tuck-Ups 20 Russian Twists :20 Hollow Hold

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