12/15/2016
CrossFit Dark Side – CrossFit 1: Shoulder Press (3-3-3-3-3) 2: Metcon (Time) 1000m Row 50 Thrusters Rx: 95/65# 50 Handstand Push UpsTIme Cap: 18 Minutes
CrossFit Dark Side – CrossFit 1: Shoulder Press (3-3-3-3-3) 2: Metcon (Time) 1000m Row 50 Thrusters Rx: 95/65# 50 Handstand Push UpsTIme Cap: 18 Minutes
CrossFit Dark Side – CrossFit 1: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereTime Cap: 17 Minutes 2: Metcon (No Measure) 18 Rounds of Tabata (:20/:10) Rotating Through Hollow Rock Hold Left Side Plank Right Side Plank
CrossFit Dark Side – CrossFit 1: Snatch Complex (Every 1:30 For 15:00 (10 Sets)) 1 Snatch Lift Off 1 Power Snatch 1 Squat Snatch 1 Overhead Squat 2: Metcon (Time) 3 Rounds 400m Run 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53#Time Cap: 15 Minutes
CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes 15 Front Squats Rx: 95/65# Rx+: 135/95# 15 Bar Facing Burpees 15 Toes to Bar
CrossFit Dark Side – CrossFit 1: Metcon (Time) Alternating EMOM 10 Minutes Even: 18 Kettlebell Swings Rx: 53/35# Rx+: 70/53# Odd: 18 Kettlebell Goblet Squats Rest 2:00 3 Rounds 400m Run w/ Slam Ball 30 Ball Slams Rx: 25/15# Rx+: Anything Heavier Rest 2:00 120 Alternating Front Rack Lunges Rx: 45/35# (Empty Bar) -Every time you set the bar down, 10 Burpees Post Completed, Rx, or Rx+ for EMOM and Total TimeTime Cap: 36 Minutes
CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 75 Double Unders 20 Deadlifts Rx: 185/125# Rx+: 225/155# 15 Dumbbell Push Presses Rx: 40/25# Rx+: 50/35#Time Cap: 16 Minutes
CrossFit Dark Side – CrossFit 1: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats 2: Metcon (Calories) 3 Rounds 4:00 Max Row Calories :15 Transition 4:00 Rest :15 TransitionOnly use transition if more than 8 people in the class. Otherwise, 4:00 On / 4:00 Off
CrossFit Dark Side – CrossFit 1: Squat Clean (OTM 15 Minutes) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes 30 Sit Ups 15 Power Snatches Rx: 95/65# Rx+: 135/95# 30 Sit Ups 15 Clean & Jerks Rx: 95/65# Rx+: 135/95#
CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (Time) For Time 15 Burpee Bar Muscle Ups 60 Wall Balls Rx: 20/14# Rx+: 30/20# 800m Run 60 Wall Balls 15 Burpee Bar Muscle UpsTime Cap: 22 Minutes
Hey Guys, This will be our upcoming class schedule for the Thanksgiving week: Tuesday: Normal Business Hours Wednesday: 5:30am, 7am, 8am, 9am,12pm, 4pm, 5:30pm Thursday (Thanksgiving Day): 9am Partner WOD Friday: 9am, 12pm, 4pm, 5:30pm Saturday: Normal Business Hours Sunday: Normal Business Hours Thank you and we hope everyone has a great week!
