12/31/2016

CrossFit Dark Side – Barbell Club 1: Clean & Jerk Warm Up (1-1-1-1-1) 2 Slow Clean Pulls 2 Tall Cleans 2 Jerk Balances 2: Clean & Jerk Complex (Every 1:30 For 15:00 (10 Sets)) 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Jerk 3: Segmented Clean Pull (2-2-2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Overhead Squat (3-3-3-3-3)

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12/31/2016

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 200m Run 5 Burpees Over Partner 10 KB Swings Rx: 53/35# Rx+: 70/53# 20 Double Unders -Both Partners Run 200m -Partner A completes rest of the round while Partner B holds plank on elbows -Partners switch each round

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12/30/2016

CrossFit Dark Side – CrossFit 1: Metcon (Time) Alt EMOM 10 Minutes Even: 15/12 Calorie Row Odd: 20 Jump Squats Rest 2:00 3 Rounds 30 Alt. Overhead Lunges Rx: 45/25# Plate 30 Hand Release Push Ups Rest 2:00 20 DB Squat Cleans Rx: 40/25# Rx+: 50/35# 400m Farmer Carry 20 DB Squat CleansTime Cap: 36 Minutes

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12/29/2016

CrossFit Dark Side – CrossFit 1: Push Press (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / Rest 1:00 x 5 3 Thrusters Rx: 135/95# Rx+: 185/125# 5 Handstand Push Ups 7 Pull Ups Rx+: Chest to Bar Pull Ups

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12/28/2016

CrossFit Dark Side – CrossFit 1: Snatch Complex (Every 1:30 for 15:00 (10 Sets)) 1 Power Snatch 1 Snatch Balance 1 Overhead Squat 2: Metcon (AMRAP – Reps) AMREP 10 Minutes 100 Ab-Mat Sit Ups 100 Double Unders Max Wall Balls Rx: 20/14# Rx+: 30/20#Score is Total Wall Balls

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12/27/2016

CrossFit Dark Side – CrossFit 1: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar 2: Gymnastics Conditioning 1 (No Measure) 4 – 6 Sets 5 Strict Ring Dips 5 Strict Pull Ups 5 Strict HSPU’s 10 Pistols

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12/26/2016

CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (Time) 3 Rounds 400m Run 15 Burpees 10 Unbroken Power Clean & Jerks Rx: 95/65# Rx+: 135/95#Time Cap: 18 Minutes

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Holiday Hours

Hello Everyone! This will be our upcoming holiday schedule: Friday – Dec. 23 No 7pm Class Saturday – Dec. 24th (Christmas Eve) Open Gym 9am – 11am – The parking lot is getting resurfaced and you will need to park on the street or in the parking lot across the street. Sunday – Dec. 25th (Christmas) Closed Monday – Dec. 26th 9am Class, 10am – 12pm Open Gym, 12pm Class, 4pm Class, and 5:30pm Class Tuesday – Dec. 27th, Wednesday…

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12/23/2016

CrossFit Dark Side – CrossFit 1: Metcon (Time) “12 Days of Christmas” 1 Dumbbell Manmaker Rx: 40/25# Rx+: 50/35# 2 Overhead Squats Rx: 95/65# Rx+: 135/95# 3 Power Snatches 4 Hand Release Push Ups Rx+ Handstand Push Ups 5 Shoulder to Overhead 6 Power Cleans 7 Bar Facing Burpees 8 Alt. Dumbbell Snatches 9 Toes 2 Bar 10 Alt. Pistols 11 Dumbbell Thrusters 12 Burpee Chest to Bar Pull Ups Rx+: Burpee Ring Muscle Ups Performed just like the…

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12/22/2016

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (Time) 3 Rounds 25 Wall Balls Rx: 20/14# Rx+: 30/20# 12 Ring Dips 3 Rope ClimbsTime Cap: 16 Minutes

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