CrossFit

CrossFit Dark Element – CrossFit

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Burner

3 rounds for time:

15 burpees

20 lateral hops (over bar)

15 deads 95/65

Rest 5 mins

Core Work

Chipper

100 grasshoppers

90 russian twist (body weight)

80 mountain climbers

70 abmat-sit-ups

60 sand bag slams

50 bicycles

40 sand bag figure eights (through legs)

30 V-ups

20 sand bag turkish get ups

10 hollow rocks

Conditioning

800 meter run for time, post on white board

CrossFit

CrossFit Dark Element – CrossFit

Happy birthday to all our Feb/March babies…..Enjoy courtesy of QuadZilla

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CFDE warmup (No Measure)

Run 200 meters

10 burpees

20 walking lunges

Into 10mins of foam rolling

QuadZilla Killa (Time)

Using an empty bar complete the following…

400 meter run

50 back squats

50 front squats

50 over head squats

400 meter run

50 shoulder press

50 push press

50 push jerks

400 meter run

50 hang cleans

50 hang snatch
*** If your doing the open on Saturday cut reps in half or team up. Otherwise have fun!!!!

CrossFit

CrossFit Dark Element – CrossFit

This one is all about Lung capacity! Learn to move and breath, stay unbroken. Good luck

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CFDE warmup (No Measure)

2 rounds of the following:

200 meter run

15 double unders

10 empty bar hang snatches

Burner

20 burpee wallballs

5 min cap, post time on whiteboard.

Rest 5 mins

Metcon (AMRAP – Reps)

6 mins to complete 2 Rounds of…

5 Power Snatches (95/65)

10 TTB

15/12 Calorie Row

Rest 2 minutes

6 minutes to complete 2 Rounds of…

5 Clean and Jerks (95/65)

10 TTB

15/12 Calorie Row

Rest 2 minutes

6 minutes to complete 2 Rounds…

5 Thrusters (95/65)

10 TTB

15/12 Calorie Row
Scaled: KNE/12/10

Novice: coach’s discretion

CrossFit

CrossFit Dark Element – CrossFit

Great job on 16.1, team scores will be updated. Keep on pushing and let’s get ready for 16.2

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CFDE warmup (No Measure)

800 meter partner run into 6 rounds of partner alternating Cindy

Metcon (AMRAP – Reps)

Teams of 2

AMRAP 20:

3 Calorie Row, 3 Hand-Release Pushups, 3 Kettlebell Snatches (45/25)

6 Calorie Row, 6 Hand-Release Pushups, 6 Kettlebell Snatches (45/25)

9 Calorie Row, 9 Hand-Release Pushups, 9 Kettlebell Snatches (45/25)

Partner 1 completes the round of three reps of each movement, then Partner 2 does the same.

The team alternates in this fashion for the 20 minutes, adding 3 repetitions to each movement per round.

Core Work

5 sets of 30/30 plank holds

5 sets of 45/15 bicycle crunches

16.1

CrossFit Dark Element – CrossFit

The gym will be open tomorrow at 9 am for you early birds, there will be a 10 minute warm up, and then we will be running 2 seperate heats. If you would like to participate, make sure you sign in

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Metcon (AMRAP – Reps)

Workout 16.1

20-min. AMRAP:

25-ft. overhead lunge

8 burpees

25-ft. overhead lunge

8 chest-to-bar pull-ups

M 95 lb. W 65 lb.

Crossfit

CrossFit Dark Element – CrossFit

Get Ready for 16.1!!!! Feel free to use these hours for any prep work you might need the open.

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Warm up 1:2 (No Measure)

30 toe touch jumping jacks

30 pull knee 2 chest

30 3 sec sumo pause squats

Into squat therapy work

Clean and Jerk ( Clean and Jerk EMOMx6: 1 CJ )

climbing until you reach your heaviest

Metcon (Time)

5 RFT:

4 Deficit Kipping HSPU – you choose the height

6 Alternating 1-arm DB Snatches (3/side), you choose the weight.

8 10-meter Shuttle Runs

CrossFit

CrossFit Dark Element – CrossFit

Prepare your body and mind for the unthinkable!

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CFDE warmup (No Measure)

As a team of 2,10 mins to warm up, then a team 1.5 mile run. This should be closer to 845-9 min pace guys and 1130-12 min pace ladies. Choose a partner that will push you

Goat Work

“Goat Day”

On the Minute for 20:

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats.

Choose two “Goats” to work on today. Coaches will have great suggestions on white board.

CrossFit

CrossFit Dark Element – CrossFit

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Team Warm up (No Measure)

Teams of 2:

7 min AMRAP

5 burpees

10 air squats

15 double unders

** each member completes a round, then swith**

Skill

15 mins to work on negative box jumps and toe 2 bars

Metcon (Time)

“The Good Life”

3 Rounds:

Run 500 Meters

12 Burpees

21 Box Jumps (24″/20″)
25 min cap

CrossFit

CrossFit Dark Element – CrossFit

Embrace the unknown, you might surprise yourself!

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CFDE warmup (No Measure)

3 rounds of:

200 meter run

20 double unders

15 hollow rocks

Into weighted pvc pipe work:

5 mins of OHS work

Barbell Conditioning

15 mins of the following complex:

3 deads + 2 hang cleans + split jerk

** focus on speed and technique, nothing over 60% of 1rm clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Deadlifts (225/155)

30 Wallballs (20/14)

60 Double-Unders
Scaled: 185/125

Novice: 135/95

CrossFit

CrossFit Dark Element – CrossFit

Register for the CrossFit Open for your chance at cool team prizes! Teams will be selected on wed by appointed captains

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CFDE warmup (No Measure)

1 mile run (10 min pace)

into quick Fonda program

Burner

Leg Burner:

On the Minute x 8

Even Minutes – 4 Front Squats

Odd Minutes – 8 Back Squats

Rx 155/105 (from the floor)

Scaled: 115/95

Novice: choose weight/ squat from the rack

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Bringing back one of your favorite fitness test.. See how you stack up from years back. Post on wodify and White Board, let the games begin