12/01/2017

CrossFit Dark Side – CrossFit 1.A: Prison Rules – PSN (AMRAP – Rounds) Every :15 / 4:00 (16 Sets) 3 Unbroken Power SnatchesRest 1:00 5/26/2017 – 75/55# 7/18/2017 – 85/60# 12/01/2017 – 95/65# If you made it through all sets at 75/55# and 85/60# move up to 95/65# 1.B: Prison Rules – PCL & J (AMRAP – Rounds) Every :15 / 4:00 (16 Sets) 3 Unbroken PCL & JerksRest 1:00 1.C: Prison Rules – Thrusters (AMRAP – Rounds) Every…

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11/30/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Every 1:30 / 9:00 (6 Sets) 5 Strict Pull Ups 5 Strict Ring Dips 1 Rope Climb 2: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 20 Dumbbell Shoulder to Overhead Rx: 40/25# Rx+: 50/35# 200m Run 160′ Bear Crawl (Down & Back Twice) Rx+: 40′ Handstand WalkRun = 1 Rep, Bear Crawl = 4 Reps (40′), HS Walk = 2 Reps (20′)

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11/29/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (Time) 25:00 Clock 3 Rounds 5/3 Bar Muscle Ups 10 Clean & Jerks Rx: 155/105# 20 Box Jumps Rx: 24/20″1.B In Remaining Time Time Cap: 18:00 1.B: PSN + HSN (Find 1RM In Remaining Time) Power Snatch + Hang Squat Snatch

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11/28/2017

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) AMRAP 4:00 21/15 Calorie Row 21 Burpees Over Rower Max Wall Balls Rx: 20/14# Rx+: 30/20# Rest 4:00 AMRAP 4:00 18/13 Calorie Row 18 Burpees Over Rower Max Wall Balls Rest 4:00 AMRAP 4:00 15/11 Calorie Row 15 Burpees Over Rower Max Wall Balls Rest 4:00 AMRAP 4:00 12/9 Calorie Row 12 Burpees Over Rower Max Wall Balls

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11/27/2017

CrossFit Dark Side – CrossFit 1: Push Press (5-4-3-2-1) Heavy Set of 5, 4, Etc. 2: Metcon (Time) 2 Rounds 800m Run 20 Deadlifts Rx: 185/135 Rx+: 225/155 15 Handstand Push Ups Rx+: StrictTime Cap: 20:00

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Girls Who Rule the World WOD

CrossFit Dark Side – CrossFit Metcon (Time) In teams of 2, complete: 100 Double Unders 90 Synchro squats (45 each) 80 Push press (35#) 70 Wall Balls (14#) 60 foot wheelbarrow walk (trade halfway) 50 burpees over partner (while partner holds plank) 40 partner situps with med ball 30 pullups 200 m run with med ball 10 wall walksTime Cap: when everyone starts drinking or at 8:55, whichever comes first

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11/25/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Slam Ball Partner A: Extended Arm Hold Partner B: 10 Squats w/ Slam Ball 10 Ball Slams 5 Partner Over / Unders

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11/25/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up Sotz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Power Snatch 2: Snatch Pull + Power Snatch (OTM 15:00) Snatch Pull Power Snatch 3: Pause Snatch Pull (2-2-2-2-2) Pause at Knee then finish the pull 4: Pause Overhead Squat (2-2-2-2-2) 2 Second in bottom of squat

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11/24/2017

CrossFit Dark Side – CrossFit 1: Broomstick Mile (Time) 25 Deadlifts 25 Back Squats 25 Front Squats 400m Run 25 Strict Presses 25 Push Presses 25 Push Jerks 400m Run 25 Power Cleans 25 Squat Cleans 25 Thrusters 400m Run 25 Power Snatches 25 Squat Snatches 25 Overhead Squats 400m Run Rx: PVC PipeTime Cap: 30:00

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