12/30/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Squat Snatch 2: PSN + OHS + SN + OHS (1:30 / 15:00 (10 Sets)) Power Snatch Overhead Squat Snatch Overhead Squat 3: Pause Snatch Deadlift (5 x 2) 5 Second Pause 1 inch off the ground then finish the deadlift. 4: Metcon (AMRAP – Rounds) EMOM – 5:00 5 Back Squats – 75%

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12/30/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Kettlebell 20 Double Unders 10 Kettlebell Swings 5 Burpees Over PartnerPartner alternate rounds and then one round is completed.

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12/29/2017

CrossFit Dark Side – CrossFit Tommy Mac (Time) 2 Rounds 12 Burpees 12 Thrusters Rx: 115/75# 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead SquatsTime Cap: 32:00

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12/28/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 21 Box Jumps Rx: 24/20″ 15 Deadlifts Rx: 185/125# Rx+: 225/155# 9 Handstand Push UpsTime Cap: 14:00 2: Metcon (Calories) Row 1:00 / 1:00 x 7 Post Calorie

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12/27/2017

CrossFit Dark Side – CrossFit 1: Thruster (5-5-5-5-5) From the floor. 1st rep can be a squat clean thruster. 2: CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65#…

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12/26/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 10 Burpees 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 2: Metcon (Time) 100 Ab-Mat Sit-Ups Every 1:00 6 Arch RocksTime Cap: 8:00

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12/23/2017

CrossFit Dark Side – CrossFit Metcon (Time) Barbellpalooza Teams of 3 3 Rounds for time: Buy in: 400m med ball run as team 30 Front Squats 30 Hang Power Cleans 30 Shoulder to Overhead 30 Back Squats 30 Deadlifts 30 synchro bar facing burpees (2 people) 65 Rx 55 scaled

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12/23/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 40 Calorie Row Partner A: 120′ Bear Crawl Partner B: 120′ Bear Crawl 50 Wall BallsRow and Wall Balls can be partitioned as needed.

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12/22/2017

CrossFit Dark Side – CrossFit 12 Day’s of Christmas (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 Wall Balls Rx: 20/14# Rx+: Alt. Pistols 11 Dumbbell Thrusters 12 Burpee Chest to Bar Pull Ups Rx+: Burpee…

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12/21/2017

CrossFit Dark Side – CrossFit 1: Push Press (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Buy-In: 60/42 Calorie Row 10 Pull Ups 15 KB Swings Rx: 53/35# Rx+: 70/53# 30 Russian Twists Rx: 25/15#

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