WOD

4/12/2017

CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15:00) 2: Metcon (Time) 400m Run 21 Box Jumps Rx: 24/20” 400m Run 15 Box Jumps 400m Run 9 Box JumpsTime Cap: 15:00

Read More >

4/10/2017

CrossFit Dark Side – CrossFit 1: Front Squat (12-12-12-12) 2: Metcon (Time) 3 Rounds 30 Wall Balls Rx: 20/14# Rx+: 30/20# 20 Deadlifts Rx: 225/155# 10 Handstand Push Ups Rx+: StrictTime Cap: 20:00

Read More >

4/08/2017

CrossFit Dark Side – Free WOD Metcon (Time) Teams of 3 Deck of Cards Hearts: X2 Lunges Diamonds: Burpees Clubs: KB Swings Spades: Pull Ups Jokers: 400m Run Hearts, Diamonds, and Jokers must be completed by the entire group. Spades and Clubs can be partitioned however.Time Cap: 25:00

Read More >

4/08/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 4 Sets Clean Lift Off Clean Pull Power Clean Hang Squat Clean Jerk Balance Press of Jerk Stance 2: Clean & Jerk Complex (Every 1:30 / 15:00 (10 Sets)) 1 Power Clean 1 Hang Squat Clean 2 Jerks 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Push Press (10-10-10-10)

Read More >

4/07/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Every 3:00 / 15:00 (5 Sets) 200m Run 15 Wall Balls Rx: 20/14# Rx+: 30/20# 25 Double Unders5 Possible Rounds 2: Metcon (AMRAP – Rounds and Reps) 21-15-9 DB Squat Cleans Rx: 40/25# Rx+: 50/35# Renegade Rows Time Cap: 13:00Rest 2:00 3: Metcon (Time) 400m DB Farmer Carry

Read More >

4/06/2017

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 14:00 15 Box Jump Overs Rx: 24/20” Rx+: 30/24” 10 Toes to Bar 5 Thrusters Rx: 135/95# Rx+: 185/125#

Read More >

4/04/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 5 Power Cleans Rx: 155/105# Rx+: 225/155# 5 Front Squats 12 Pull Ups 15 Sit Ups 2: Metcon (No Measure) 2 Rounds 2:00 Plank Hold 1:00 Left (1st RD) / 1:00 Right (2nd RD)

Read More >

4/03/2017

CrossFit Dark Side – CrossFit 1: Back Squat (10-10-10-10) 2: Metcon (Time) For Time 100 Burpees -Every 2:00 Stop and Run 200mWorkout Begins With Run Time Cap: 20:00

Read More >