12/18/2017

Announcements

Holiday Schedule
Closed Dec 23,24,25,26
Open Dec 27,28,29,30

Dark Sky CrossFit – CrossFit

Clean and Jerk

Every 2 minutes, for 20 minutes (10 sets):

Clean & Jerk

*Sets 1-2 = 3 reps @ 60%

*Sets 3-4 = 2 reps @ 70%

*Sets 5-6 = 1 rep @ 80%

*Sets 7-8 = 1 rep @ 90%

*Sets 9-10 = 1 rep @ 95+%

Metcon (Time)

In teams of two, alternate tasks to complete 5 sets each of:

7 Deadlifts (225/155 lbs)

14 Chest-to-Bar Pull-Ups

200 Meter Run(weather depending) Sub Row

Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 200 meters, Partner B then performs deadlifts, and so on….

By kevinbest73

12/16/2017

Dark Sky CrossFit – CrossFit

Gymnastics

Take 10 minutes to work on gymnastic movements of your choice

Front Squat

Every 3 Minutes for 18 Minutes(6 sets)

Build to todays heavy double

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

30 Du’s

8 DB burpee Box step overs 35/20lb

5 Ground to Overhead 135/95lb

By kevinbest73

12/15/2017

Announcements

No 9am Class Saturday

Dark Sky CrossFit – CrossFit

Metcon (4 Rounds for reps)

Partner Wod
Mission:

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters on the Bike. Partner A will complete as many repetitions of the movement as they can until their partner completes the Bike. Then they Switch Roles. After both partners have completed the Bike and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:

Thrusters (45/35 lb)

KB Swings (53/35 lb)

Wall Ball (20/14 lb)

Box Jumps (24″/20″)

By kevinbest73

12/14/2017

Dark Sky CrossFit – CrossFit

Back Squat

Every 2 Minutes for 12 Minutes (6 Sets)

Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Hang Snatch

In 10 minutes build to today’s 2-RM Hang Snatch from Mid-Thigh

When the running clock reaches 10:00, drop back down to 65% and then…

Snatch

In 10 minutes build to today’s 1-RM Snatch

The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day

Metcon (No Measure)

Death by WallBall

20/14lb

Start with 3 reps

Add 3 Reps every minute until failure

By kevinbest73

12/13/2017

Dark Sky CrossFit – CrossFit

Bench Press

Five or Six sets of:

Bench Press @ 20X1 tempo

Rest 3 minutes between sets above 85% of 1-RM

Perform the following reps and percentages:

* Set 1 – 50% of possible 1-RM x 3 reps

* Set 2 – 75% of possible 1-RM x 2 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Metcon (3 Rounds for calories)

Against a 3-minute running clock, perform the following:

Row 400 Meters

Max Calories of Assault Bike

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set

By kevinbest73

12/12/2017

Dark Sky CrossFit – CrossFit

Power Clean+Hang Clean+High Hang Clean

Every 2 minutes, for 20 minutes (10 sets) of:

Power Clean + Hang Clean + High Hang Clean

*Sets 1-3 – 65-75%

*Sets 4-6 – 70-80%

*Sets 7-8 – 75-85%

*Sets 9-10 – 80-90%

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets):

Row 400 Meters

80 Double-Unders

40 Kettlebell Swings (53/35lb)

RX+ 70/53lb

By kevinbest73

12/11/2017

Dark Sky CrossFit – CrossFit

Paused Front Squat

Take 15 minutes to Build to today’s 2-RM Pause Front Squat

2 second pause in the bottom

Front Squat

Every 2 Minutes for 4 Minutes

Two sets of:

Front Squat x 4 reps @ 90% of today’s 2-RM Pause Squat

Metcon (Time)

For time:

30/20 Calories of Assault Bike

8 Ground to Overhead (135/95 lbs)

20/15 Calories of Assault Bike

6 Ground to Overhead (155/115 lbs)

15/10 Calories of Assault Bike

4 Ground to Overhead (185/135 lbs)

10/5 Calories of Assault Bike

2 Ground to Overhead (205/145 lbs)

By kevinbest73

12/09/2017

Dark Sky CrossFit – CrossFit

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
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To learn more about The Seven click here

By kevinbest73

12/08/2017

Announcements

No 9am Class Saturday

Dark Sky CrossFit – CrossFit

Metcon (5 Rounds for reps)

“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Mobility Work

Romwod for remainder of Class

By kevinbest73

12/07/2017

Dark Sky CrossFit – CrossFit

Warm-up

Barbell Warm-Up

Snatch with empty Barbell

(5 reps of each, 1-2 times through the complex)

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Snatch Balance (fast to receiving)

Hang Power Snatch

Snatch from Below Knee

Repeat with 95/65 lbs for two sets of 3 reps

Power Snatch

EMOM 6 Minutes (Six sets) of:

Power Snatch x 1 reps @ 75-80%

Snatch

Every 2 Minutes for 6 Minutes (3 Sets)

Three sets of:

Snatch x 1 rep @ 90%

Metcon (3 Rounds for reps)

Three sets for max reps of:

2 Minutes of Assault Bike (for calories)

Rest 30 seconds

1 Minute of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 30 seconds

2 Minutes of Rowing (for calories)

Rest 3 minutes

By kevinbest73