8/01/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) AMRAP 4:00 400m Run Max Power Snatches Rx: 135/95# Rest 1:00 1.B: Metcon (AMRAP – Reps) AMRAP 4:00 400m Run Max Power Clean & Jerks Rx: 165/115# Rest 1:00 1.C: Metcon (AMRAP – Reps) AMRAP 4:00 400m Run Max Power Cleans Rx: 185/125# 2: Metcon (No Measure) Core Conditioning :20/:10 x 10 Tuck Ups Hollow Hold

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7/31/2017

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) Starting at 80%+ 2: Metcon (Time) 10-20-30 Wall Balls Rx: 20/14 Rx+: 30/20# Toes to Bar Kettlebell Swings Rx: 53/35# Rx+: 70/53#Time Cap: 16:00

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7/29/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 – Teams of 3 All Partners: Run 200m w/ KB Partner 1: Plank Partner 2: Plank Partner 3: 5 Pull Ups 10 Push Ups 15 SquatsTwo Partners hold 1 kettlebell during run while remaining partner hold nothing. Each partner must complete 1 round of Cindy before the round is complete. Partners not working on Cindy must hold plank position.

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7/29/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) 4 Sets Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Power Snatch (Catch Lower) 2: Power Snatch (OTM 15:00) 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip PP + OHS (5 x 2 + 1) 2 Snatch Grip Push Press 1 Overhead Squat

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7/28/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/10 Calorie Row Odd: 8 Burpee Box Jump Overs Rx: 24/20”5 Possible Rounds Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 Buy-In – 600m Run 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Handstand Push UpsRun one time only. In Remaining time work on AMRAP. Rest 2:00 1.C: Metcon (Time) 4 Rounds 5 Thrusters Rx: 135/95# Rx+: 155/105# 10 Chest to Bar…

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7/27/2017

CrossFit Dark Side – CrossFit 1: Bench Press (3-3-3-3-3) Start at 80% or more 2: Metcon (Time) 3 Rounds 25 Wall Balls Rx: 20/14# Rx+: 30/20# 50 Sit-UpsTime Cap: 18:00

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7/26/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastics Conditioning :15/:15 x 16 (4 Sets) Top Ring Hold Lower To Bottom Ring Hold Chin Above Bar Hold Hanging Knee Raise Rx+: Hanging L-Sit 2: Metcon (5 Rounds for reps) Tabata – :20/:10 x 8 Double Unders Hang Power Snatches Rx: 75/55# Jumping Lunges Push Press Double Unders-Rest 1:00 Between Each Tabata -Post Reps For Each Tabata (5 Scores)

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7/25/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 40 Deadlifts Rx: 115/75# Rx+: 135/95# 30 Toes To Bar 20 Hang Power Cleans 2 Rope Climbs 2: Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 18 Russian Twists 15 Tuck-Ups :20 Left Side Plank :20 Right Side Plank

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7/24/2017

CrossFit Dark Side – CrossFit 1: PCL + HCL + Jerk (Every 1:30 / 15:00) Power Clean Hang Squat Clean Jerk 2: Metcon (Time) 3 Rounds 400m Run 15 Back Squats Rx: 155/105# Rx+: 185/125# -10 Burpees If You Drop Before 15 RepsTime Cap: 15:00

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7/22/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets Jerk Dip Pause Push Jerk Jerk Balance Split Jerk 2: Push Jerk + Split Jerk (OTM 15:00) 1 Push Jerk 1 Split JerkFrom The Rack 3: Press From Jerk Stance (2-2-2-2-2) 4: Jerk Dip Squat (3-3-3-3-3) Heavy as possible while maintaining an upright torso.

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