WOD

6/06/2018

CrossFit Dark Side – CrossFit 1.A: Prison Rules – PSN (AMRAP – Rounds) Every :15 / 4:00 (16 Sets) 3 Unbroken Power Snatches5/26/2017 – 75/55# 7/18/2017 – 85/60# 12/01/2017 – 95/65# If you made it through all sets at 75/55#, 85/60#, and 95/65# move up to 105/70# Rest 1:00 And Begin 1.B 1.B: Prison Rules – PCL & J (AMRAP – Rounds) Every :15 / 4:00 (16 Sets) 3 Unbroken PCL & JerksRest 1:00 and Begin 1.C 1.C: Prison…

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6/05/2018

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastics Conditioning – :15/:15 x 16 (8 Sets Each) Ring Dips Strict Pull Ups 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 30 Wall Balls Rx: 20/14# Rx+: 30/20# 100′ Bear Crawl Rx+: 50′ Handstand WalkBear Crawl, Every 50′ = 1 Rep Handstand Walk, Every 25′ = 1 Rep 32 Reps per round.

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6/02/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sottz Press 3 x 5 2 Sets – All From Hang Position Pull High Pull Muscle SN Power SN Squat SN 2: Hang Snatch (OTM 15:00) Full Squat 3: Pause Snatch Deadlift (1-1-1-1-1-1) 10 Second Pause – 2″ Off Ground 4: SnPP + SnBal + OHS (Build to a heavy complex) 2 Snatch Grip Push Press 1 Snatch Balance 1 Overhead Squat

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6/02/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD 400m Run Partner A: 25 Double Unders 10 Dumbbell Thrusters Partner B: RestOnce A and B complete DU / TH the round is complete

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6/01/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/11 Calorie Row Odd: 15 Box Jump Overs Rx: 24/20″Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 6 Handstand Push-Ups Rx+: Strict 3 Power Snatches Rx: 155/105# Rx+: 185/125#Rest 2:00 and Begin 1.C 1.C: Metcon (Time) 150 Sit-Ups

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5/30/2018

CrossFit Dark Side – CrossFit 1: Front Squat (7-7-7-7-7) 2: Metcon (Time) 3 Rounds 10 Deadlifts Rx: 135/95# Rx+: 165/115# 10 Front Squats 10 Shoulder to OverheadEach Round Is Unbroken 10 Bar Facing Burpees If Dropped

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5/29/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 40 Double Unders 25 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Tuck-UpsRight Into 1.B 1.B: Power Clean (10:00 To Find 1RM)

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5/28/2018

CrossFit Dark Side – CrossFit 1: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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