WOD

10/13/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Reps) AMRAP 5:00 / 2:00 x 3 400m Run 15 Power Cleans Remaining Time: Max Burpees Over BarRd 1: Rx: 95/65# Rx+: 135/95# Rd 2: Rx: 115/75# Rx+: 165/115# Rd 3: Rx: 135/95# Rx+: 185/125# Post Burpees For Each Round ()

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10/10/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 3 Sets Clean Lift Off Clean Pull Tall Clean Squat Clean 2: Squat Clean (1:30 x 10 – 3 TNG ) 3: Segmented Clean Pull (2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Split Jerk (15:00 To Find A Heavy 1RM)

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10/10/20

CrossFit Dark Side – Bootcamp Bootcamp 30:30 20-min (*5 rounds) (30 seconds on, 30 seconds off. each exercise) squat Ape walk skater plyo Push up jacks upper body emphasis) 25-min timer: Goal 6 rounds Wall Ball slams x 12 Lateral Shuffle over Dumbbells x 5 (there and back counts as 1) Split squat shoulder raise x 8 Push up +4 Mounatin climber x8 Plank Reach out on wallball x 5 (out and back counts as 1) Core finisher 6…

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10/09/2020

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 -15/12 Calories -10 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35#Rest 2:00 and Begin 1.B 2: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 4 Clean & Jerks Rx: 165/115# Rx+: 205/145# 8 Chest to Bars Rx+: 6/4 Ring Muscle UpsRest 2:00 and Begin 1.C 1.C: Metcon (Time) 400m Farmer Carry w/ DB’s used on 1.A

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10/08/2020

CrossFit Dark Side – CrossFit 1: Push Press (20:00 To Find A 7RM) 4: Metcon (Time) 4 Rounds 25 Sit-Ups 20 Kettlebell Swings Rx: 53/35# 15 Box Jumps Rx: 24/20″Time Cap: 18:00

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10/07/2020

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 13:00 30 Double Unders 10 Alt. Single Arm Devil Presses Rx: 40/25# Rx+: 50/35# 10 Toes to BarDirectly Into 1.B 1.B: Hang Clean (7:00 To Find A 1RM) Full Squat Everyone starts with an empty barbell

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10/06/2020

CrossFit Dark Side – Bootcamp 10.6.20 :30 on :30 off (20 minutes) Squats Plank walk outs Banded Side shuffles banded mountain climbers push up + 1 kick through Legs (12 minutes) 10 Slides around a cone 10 Db deadlifts 10 db wide pulse squats Shoulders (12 minutes) 10 Lunge + Press 1 quadruped shoulder shuffle around box 10- foward hops + 1 snatch + back shuffle 15 Slam Balls Core (6 minute) 10 Cone around legs 10 Cone toe…

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