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  • Holiday Wars 2021 Week 4

    This workout is a 2 Parter! The first 8 minutes is an AMRAP. Then you get a mandatory 1 Minute Rest period followed by a 5 minute max out time! Everyone will be scored separately on part 1 and 2. You will receive 2 scores for this workout. Part 1: 14 Minute Time Cap for Part 1 and 2 0:00-8:00 Complete as many reps as possible. Rx: 10 Alternating Pistol Squats 20' Handstand Walk Masters Rx: DB Alternating Step Ups (M: 50lb Dumbbell and 24" Box, F: 35lb Dumbbell and 20" box) 3 Wall Walks (CrossFit Open Standard) Scaled: M/F 10 Alternating DB Lunges (M: Pair of 35lb DB. F: Pair of 20lb DB.) 6 Modified Wall Walks (CrossFit Open Standard) Rest 1 Minute With remaining time, complete part ....

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  • Holiday Wars 2021 Week 3

    Short and sweet this week! But HEAVY! The Workout: Complete as many reps as possible in 9 Minutes of the following: 50 Double Unders 12 Toes to Bar 20 Deadlifts (M: 135lbs, F: 95lbs) 50 Double Unders 12 Toes to Bar 16 Deadlifts (M: 185lbs, F: 135lbs) 50 Double Unders 12 Toes to Bar 12 Deadlifts (M: 225lbs, F: 155lbs) 50 Double Unders 12 Toes to Bar 8 Deadlifts (M: 275lbs, F: 185lbs) 50 Double Unders 12 Toes to Bar 4 Deadlifts (M: 315lbs, F: 205lbs) If any remaining time use it to complete as many double unders as possible. Masters Weights: 1. M: 95lbs F:65lbs 2. M: 135lbs F:95lbs 3. M: 155lbs F:105lbs 4. M: 185lbs F:125lbs 5. M: 225lbs F:155lbs Scaled: 100 Single Unders instead of ....

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  • Holiday Wars 2021 Week 2

    This workout was a little tougher than I wanted it to be, but if you have the moves and are a stronger biker than I am you will do fine! The Workout Complete the following for time: 15/10 Calories on the Assault Bike 20 Wall Balls 5 Bar Muscle Ups 15/10 Calories on the Assault Bike 20 Wall Balls 4 Bar Muscle Ups 15/10 Calories on the Assault Bike 20 Wall Balls 3 Bar Muscle Ups 15/10 Calories on the Assault Bike 20 Wall Balls 2 Bar Muscle Ups 15/10 Calories on the Assault Bike 20 Wall Balls 1 Bar Muscle Ups 15 Minute Time Cap. Rx: Men burn 15 Calories each round on the Bike. Women burn 10 Calories. Men will use a 20lb Med Ball. Women will use a 14lb Med Ball. Bar Muscle Ups Everybody ....

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  • Holiday Wars 2021 Week 1

    With a running clock each athlete has 4 minutes to complete each section and move on to the next one. If the athlete completes the section prior to the allotted time, the athlete may begin the next section. However, If the athlete does NOT complete the section in the time given the athlete must move on to the next part and will be penalized at the end. Complete the following for time: 0:00-4:00 Section 1 - Row 1000m/900m (M/F) 4:01-8:00 Section 2 - 45/35 Bar Facing Burpees over the Bar 8:01-12:00 Section 3 - 30 Clean and Jerk (135lbs/95lbs) 12:01-16:00 Section 4 - 50 Box Jump Overs (24"/20") Rx: Section 1 Men will Row 1000m Women will Row 900m Section 2 All Athletes must jump over ....

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  • Super Total 2021

    The Super TOTAL!!! Saturday, December 11th at CrossFit Dark Athletics kicks off the final work for the 2021 Holiday Wars Season! What is the Super Total?!?!? Athletes will have 7 minutes to establish a 1 rep max for each of the following lifts: Snatch from Floor Clean & Jerk from Floor Back Squat Push Press Deadlift!!! To sign up for the Super Total Event only click the link here!!! Standards: For the Snatch portion - Athletes will be given time to warm up prior and then when it is their heat, they will have 7 minutes to find their one rep max for the day. Athletes must load their own bar and lift must start from the floor. Athletes can use straps if they like. Any style ....

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  • HOLIDAY WARS 2021

    HOLIDAY WARS 2021

    HOLIDAY WARS 2021!!! We are a few weeks away from our 6th Annual Holiday Wars! What is Holiday Wars??? Holiday Wars is our end of year, In-House Competition which redefines Fitness with every workout! It's similar to the Open, but more Fun and you guys can win stuff! Every week I will announce a workout to be performed for the week. This year you will only get ONE shot at the workout so make it count! NO RE-DO's! If you messed up the first time, that's life as they say! The Competition culminates with the week 5 Super Total! <-- The best part! What is the 'Super Total'? Each athlete will be tested in a 1 Rep Max on Snatch, Clean and Jerk, Back Squat, Push Press and ....

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  • How to Squat Everyday with Success!

    How to Squat Everyday with Success!

    What if I told you it was possible to Squat Heavy everyday with very little risk? Would you believe me? I have been testing this method for about 5 years and it totally works for me. I want to share with you the key points to Squatting everyday for the average weightlifter or crossfitter. To be good at CrossFit or Weightlifting athletes must have strong legs. It’s not the only factor, but it certainly helps since a majority of the movements are full body leg driven exercises. In fact, having a strong lower body can help as we get older preventing injuries from falls and keep you moving safely. We have to walk around everyday, so let’s be strong about it! ....

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  • DIY 3 in 1 Plyo Box

    DIY 3 in 1 Plyo Box

    How to Build a 3 in 1 Plyo Box for CrossFit. The 2021 CrossFit Open is about to begin on March 11th. They released the equipment list needed to complete the 3 weeks of workouts and on that list is a plyo box. If you are at home working out and feeling handy, I can go through all you will need to build this box. Difficulty: Easy to Moderate Bare Minimum tools you will need: Measuring Tape Pencil Circular Saw Drill Gun 1/8" and 1/2" Drill Bit Jig Saw 80-120grit sandpaper and 220grit sandpaper Materials for building: (1) 8'x4' Sheet Plywood* (1) 2'x6' Scrap Playwood 1lb of 2" deck screws 1lb of 11/4" deck screws (3) 1"x2"x8' *You may need a ....

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  • DIY Weightlifting Blocks

    DIY Weightlifting Blocks

    This is a quick tutorial on how to build blocks for Olympic weightlifting. Remember, measure twice, cut once! (I'll never make that mistake again!) What I used: If you saw my Youtube #shorts video, I used the following for this build: (8) 2x6 24" Long (6) 2x6 18" Long (6) 2x4 24" Long (2) Horse stall mat cut to 24"x18" A lot of 2" Screws (Lost count and use what you need to make it secure) About 8-12 1 1/4" Screws These are what you would need for 2 blocks 6" High. To add more layers you simply count how many more you need based on how High you want them. If you use 2x4s only (Recommended - I just happened to have a bunch of 2x6 laying around), you will need the following: (16) ....

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  • 30 Day New Year Challenge

    Hey Guys! Happy New year to you all! Starting today we are going to begin our 30 Day Challenge to kick off the new year. This is a completely FREE challenge, no cost, no awards just a good way to reset and try to get back on track the right way. For this 30 Day Challenge we are going to try and avoid the following foods. Alcohol, Unnecessary sugars, Carbs like bread, pasta, sugary cereals, cheese and most dairy, super processed oils like frying oils, vegetable and canola, fried foods, bacons, hot dogs etc. Now these foods are what we are trying to avoid so do the best you can, however if you do indulge, there is a cost! This is a cost per serving, not ....

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