7/01/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Tall Clean Jerk Balance Press From Jerk Stance Split Jerk 2: CL + 2 FSQ + 2 Jerks (1:30 / 15:00 (10 Sets)) 1 Squat Clean 2 Front Squats 2 Jerks 3: Tempo Clean Pull (2-2-2-2-2) 5 Seconds Up 5 Seconds Down 4: Pause Push Press (3-3-3-3-3) 2 Second Pause In Lockout.

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7/01/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 60 Wall Balls 60 Kettlebell Swings 60 Ball Slams -1 Person Working / 1 Person Resting -5 Synchronized Burpees Every Time You Switch

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6/30/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/10 Calorie Row Odd: 60’ DB Low Hang Walking Lunge Rx: 40/25# Rx+: 50/35#Rest 2:00 Then Begin Next Part 1.B: Metcon (Time) 1 Mile Run Rest 2:00 9-7-5 Front Squats Rx: 165/115# Rx+: 205/145# Chest to Bar Pull Ups Rx+: Bar Muscle UpsTime Cap: 36:00

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6/29/2017

CrossFit Dark Side – CrossFit 1: Bench Press (5-5-5-5-5) 2: Metcon (5 Rounds for reps) Tabata (:20/:10 x 8) Dumbbell Push Press Rx: 40/25# Rx+: 50/35# Ball Slam Rx: 25/15# Perfect Push Ups Squats w/ Slam Ball Hollow RocksRest 1:00 Between Tabata’s.

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6/28/2017

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) Starting at 75%+ 2: Metcon (Time) 3 Rounds Double Unders Rx: 50 Rx+: 100 (If have double unders you should do Rx+) 25 Thrusters Rx: 45/35# (Empty Bar)Time Cap: 16:00

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6/27/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastic Conditioning EMOM 15:00 (5 Sets) 1st – 4-8 Handstand Push Ups (2 Second Pause @ Lockout) 2nd – 5-10 Strict Pull Ups 3rd – 10-15 Tuck Ups 2: Metcon (Time) 5 Rounds 10 Power Cleans Rx: 95/65# Rx+: 135/95# 200m RunTime Cap: 16:00

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6/26/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Toes To Bar 5 BurpeesRest 3:00 and then clock starts for the snatch. 2: Snatch (20:00 To Find 1RM) Squat

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6/24/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Pull Snatch High Pull Muscle Snatch Tall Snatch Squat Snatch 2: 2-Pos SN (Floor & Above Knee) (OTM 15:00) Full Squat 3: Pause Snatch Pull (2-2-2-2-2) Pause at Knee then finish the pullAll Sets at 100%+ of 1RM Snatch 4: Overhead Squat (3-3-3-3-3)

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6/24/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of Three AMRAP 20:00 Partner A: 20 Calorie Row Partner B: Plank Partner C: 1 DB Manmaker 10 Pull Ups 20 Jumping LungesPartner rotate when Partner A completes calorie row.

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6/23/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) 1:30 / :30 x 5 (10:00) 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 7 Burpees Max Double UndersScore is total number of double unders. Rest 2:00 – Begin Next Part. 1.B: Metcon (Time) 3 Rounds 20 Alt. Front Rack Lunges Rx: 95/65# Rx+: 115/85# 10 Thrusters Rest 2:00 3 Rounds 400m Run 25 Push-UpsTime Cap: 36:00

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