WOD

06/27/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Push Press Snatch Balance Hang Snatch 2: 3-POS Hang Snatch (1:30 × 10) High Hang Squat Snatch Above Knee Squat Snatch Below Knee Squat Snatch 3: Snatch Pull (5-5-5) 4: Overhead Squat (15:00 to build to a heavy 3RM )

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Welcome To Camp

CrossFit Dark Side – Bootcamp The Deck (No Measure) 12 Minute Full Body :45 on :15 off 8 count bodybuilders Bear Crawl Star Jumps Chase the Rabbits Rest 2 minutes 12 Minute Core :30 on :30 off Flutter kicks Oblique Bridge Reach Throughs Reach Ups Rest 2 minutes 12 Minute Upper body :30 on :30 off Tripod hold Push-ups Supermans Plank Tripod Rows Rest 2 Minutes 12 Minutes Lower Body :45 on :15 off Squats Lunges Fire hydrants Cross…

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06/27/2020

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds) AMRAP 20:00 Buy-In: 1 Mile Run (8 Laps) Remaining Time 1 Deadlift 1 Squat Clean 1 Clean 1 JerkRx: 135/95# Rx+: 185/125# Complex must be unbroken Poat total rounds of complex

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06/26/2020

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 -15/12 Calories -12 BurpeesRest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Wall Balls Rx: 20/14# 5 Chest to Bars Rx+: BMU’sRest 2:00 and begin 1.C 1.C: Metcon (Time) 400m Farmer Carry Rx: 40/25# Rx+: 50/35#

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06/25/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 30 Alt. Weighted Step-Ups 30 Sit-Ups 2: Metcon (No Measure) Extra Credit 5 Rounds :45 2 Wall Walk + Handstand Hold Remaining Time :30 RestOn 2nd wall walk stay in the hold position till :45 is up.

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06/24/2020

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 10,9,8…3,2,1 Power Snatches Rx: 95/65# 1,2,3…8,9,10 Toes to BarTime Cap: 15:00

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06/23/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 25 Double Unders 15 Push-Ups 1 Power Clean Rx: 155/105# Rx+: 225/155#Pick up where you left off after 1:00 rest. 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 5:00 2/2 Turkish Get-Up 12 V-Ups

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06/22/2020

CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Build To A 5RM) 2: Metcon (Time) 800m Run 30 Overhead Squats Rx: 95/65# Rx+: 135/95# 800m RunTime Cap: 15:00

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Bootcamp Gone Bad

CrossFit Dark Side – Bootcamp Bootcamp Warm-up (No Measure) Movement Flow with band Metcon (No Measure) 7 Stations 4 Rounds per Station Each station is :45 with :15 rest before moving on to the next station 1:00 rest and wipe down equipment for next group 1. Battle Ropes 2. Double Kb Deadlift 3. Lateral wall balls 4. Kettle bell swings 5. Sandbag clean & press 6.Banded pop squats 7.Kettlebell bear crawl pull through

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06/20/2020

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 300m Run 10 Power Clean & Jerks Rx: 95/65# 3 Wall Walks300m Run – Begin out the back door and run 1 complete lap and then come in the front door. 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 5:00 20 Russian Twists 10 Tuck-Ups 5 V-Ups

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