WOD

11/28/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) Team Deck of Cards Diamonds: Jumping Lunges Hearts: Burpees Clubs: Tuck-Ups Spades: Wall Balls (Only 1 Person Performs WB’s) Ace’s: 25 Calories (Partners hold plank) Jack’s, Queen’s, and King’s: 12 RepsTime Cap: 40:00

Read More >

11/27/2019

CrossFit Dark Side – CrossFit 1: Pause SN DL + HSN + SnBAL + OHS (1:30 x 10) Pause Snatch Deadlift – 2 Sec @ Knee Hang Squat Snatch Snatch Balance Overhead Squat 2: Metcon (Time) 3 Rounds 25 Wall Balls Rx: 20/14# Rx+: 30/20# 100′ Bear Crawl Rx+: 50′ Handstand WalkTime Cap: 12:00

Read More >

11/26/2019

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) AMRAP 4:00 / 1:00 x 4 Buy-In: 400m Run Rd 1: Max Clean & Jerks Rx: 95/65# Rx+: 135/95# Rd 2: Max Toes to Bar Rd 3: Max Clean & Jerks Rx: 145/95# Rx+: 185/125# Rd 4: Max Chest to Bars Rx+: Bar Muscle Ups 2: Metcon (No Measure) Accessory Work – 3 Sets 40’/40′ Waiter & Suitcase Carry 10-20 GHD’s

Read More >

11/25/2019

CrossFit Dark Side – CrossFit 1: Pause FSQ + FSQ (20:00 to find a heavy complex) Pause Front Squat Front Squat 2: Metcon (Time) 100 Double Unders 25 Shoulder to Overhead Rx: 95/65# 30 Alt. Front Rack Lunges 25 Shoulder to Overhead 100 Double UndersTime Cap: 14:00

Read More >

11/23/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Hang Snatch Warm Up – 3 Sets Hang Snatch High Pull Hang Muscle Snatch Snatch Grip Push Press Snatch Balance Hang Squat Snatch 2: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 3: Hang Snatch High Pull (5-5-5) 4: Snatch Grip Push Press (15:00 To Build To A Heavy 3RM)

Read More >

11/23/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 15/12 Calories RX – Partner B: 15 Kettlebell Swings 10 Goblet Squats 5 Burpees RX+ – Partner B: 10 Hang Power Snatches 95/65# 10 Overhead Squats 10 Burpees Over BarPartners switch every time calories are completed.

Read More >

11/22/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) 1:30 / :30 x 6 200m Run Max BurpeesRest 3:00 and Begin 1.B 1.B: Clean Complex – AMRAP 15:00 (AMRAP – Rounds and Reps) AMRAP 15 Minutes 1 Deadlift 1 Squat Clean 1 Front Squat 1 Jerk Rx: 165/115# Rx+: 225/155

Read More >

11/21/2019

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 5 Sets 2:00 Max Calories 2:00 RestUse :15 Transitions if needed Post Total Calories 2: Metcon (No Measure) ***Extra Credit*** AMRAP 6:00 15/10 Push-Ups 5 Strict Pull-Ups

Read More >

11/20/2019

CrossFit Dark Side – CrossFit 1: Pause CL DL + HPCL + FSQ + J (1:30 x 10) Pause Clean Deadlift (2 Sec. @ Knee) Hang Power Clean Front Squat Jerk 2: Metcon (Time) 3 Rounds 12 Front Squats Rx: 135/95# Rx+: 165/115# 12 Burpee Pull-Ups Rx+: Burpee C2BTime Cap: 12:00

Read More >

11/19/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 60 Double Unders 15 Toes to Bar 10 Handstand Push-Ups Rx+: Strict 6 Alt. Single Arm Devils Press Rx: 40/25# Rx+: 50/35# 2: Metcon (No Measure) Accessory Work – 3 Sets 10 DB Hammer Curls 5/5 DB Single Arm Rows

Read More >