WOD

09/19/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean – 3 Sets Clean Lift Off Clean Pull Tall Clean Squat Clean 2: Pause Clean (OTM 15:00 – 1 Rep) 1 Pause Squat Clean1 – 2 Second pause at knee then finish the clean. No redipping! 3: Segmented Clean Pull (2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Paused Front Squat (15:00 To Build To A Heavy 1RM)…

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09/19/2020

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 800m Run w/ WB Remaining Time 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 V-Ups 5 Power Snatches Rx: 135/95# Rx+: 165/115#

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09/19/20

CrossFit Dark Side – Bootcamp Bootcamp 25 min timer: Goal 6 rounds ⁃Alt Overhead press into squat press 6 reps ⁃Dumbbell Reverse Lunge Side Punch Alt 6 reps each ⁃SL Bridge SA Chest Press 8 reps each ⁃Dumbbell Rows + fly 10 reps ⁃Banded Beast Side Taps 8 reps each 30:30 20-min (5 rounds) ⁃Kneeling Hip Extension + Bicep Curl ⁃Plank WallBall alt knee tucks ⁃Scissors ⁃ Wall ball sit up

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09/18/2020

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 50/40 Calories 40 Alt. DB Hang Snatches Rx: 40/25# Rx+: 50/35# 30 Alt. Step-Ups w/ DB Rx: 24/20″ 20 Pull-Ups Rx+: C2BTime Cap: 30:00

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09/17/2020

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50-40-30-20-10 X2 Double Unders Sit-UpsTime Cap: 18:00 2: Metcon (Calories) Extra Credit – 2-4 Sets :15 Ski Sprint Rest as needed between setsPost best set of calories.

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09/16/2020

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 12:00 – 1 Rep) 2: Metcon (Time) 25 Deadlifts 25 Front Squats 25 Hang Power Snatches 25 Overhead Squats Every Minute On The Minute – 3 Bar Facing BurpeesRx: DL’s & FSQ’s – 95/65#, HPSN’s & OHS’s – 75/55# Rx+: DL’s & FSQ’s – 145/95#, HPSN’s & OHS’s – 95/65# One barbell. After you complete FSQ’s take weight off and perform HPSN’s and OHS’s. Workout begins with burpees. Time Cap:…

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09/15/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 5 Power Cleans Rx: 155/105# Rx+: 185/125# 10 Handstand Push-Ups Rx+: Strict 15 Toes to Bar 2: Metcon (No Measure) Accessory Work – 3 Sets 160′ (Down & Back Twice) Double KB Front Rack Walk 5-10 Strict Pull-Ups 1st Set: Normal Grip, 2nd: Wide Grip, 3rd: Narrow Grip

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09/14/2020

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A 1RM) 2: Metcon (AMRAP – Rounds and Reps) 3 Rounds 400m Run 10 Alt. Single Arm Devil Presses Rx: 40/25# Rx+: 50/35#Time Cap: 14:00

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09/12/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm-Up – 3 Sets Clean Pull Tall Clean Jerk Balance Press From Jerk Stance Split Jerk 2: Squat Clean and Jerk (OTM 15:00 – 1 Rep) 3: Pause Clean Pull (1-1-1-1-1) 10 Second Pause – 1 Inch off ground and then finish the pull 4: Enderton FSQ Complex (15:00 To FInd A Heavy Complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep…

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09/12/2020

CrossFit Dark Side – Saturday WOD 1: Metcon (Time) 1200m Run (6 Laps) 63 Kettlebell Swings Rx: 53/35# 36 Pull-Ups 800m Run 42 Kettlebell Swings 24 Pull-Ups 400m Run 21 Kettlebell Swings 12 Pull-UpsCourtesy of CF Mayhem

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