3/01/2018

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5) All sets between 70 – 80% 2: Metcon (Time) 30-20-10 Tuck Ups Kettlebell Swings Rx: 53/35# Rx+: 70/53# 80′ Bear Crawl Rx+ 40′ Handstand Walk (Performed after each round)

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2/28/2018

CrossFit Dark Side – CrossFit 1: PCL + HCL + Jerk (OTM 15:00) Power Clean Hang Squat Clean Jerk 2: Metcon (AMRAP – Rounds and Reps) AMRAP 7:00 2 Overhead Squats Rx: 95/65# Rx+: 135/95# 2 Pull Ups Rx+: Chest to Bar 4 OHS 4 Pull Ups 6 OHS 6 Pull Ups Etc…

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2/27/2018

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) 5 Sets 5 Strict Pull Ups 5 Strict Handstand Push Ups 10 Alt. PistolsAdd weight or deficit if possible. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 15 Wall Balls Rx: 20/14# Rx+: 30/20# 5 Burpees 10 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 5 Burpees

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2/26/2018

CrossFit Dark Side – CrossFit 1: Metcon (3 Rounds for reps) AMRAP 5:00 / 2:00 x 3 400m Run 50 Double Unders Remaining Time… Rd 1: Max Clean & Jerks Rx: 155/105# Rx+: 185/125 Rd 2: Max Power Snatches Rx: 115/85# Rx+: 155/105# Rd 3: Max Thrusters Rx: 95/65# Rx+: 135/95# 2: Metcon (No Measure) Core Conditioning 1:00 Plank :30 Russian Twists Rx: 25/15# 1:00 Plank :30 Russian Twist 1:00 Plank

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2/24/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Tall Clean Hang Clean Clean 2: HCL + CL (OTM 15:00) Hang Squat Clean Squat Clean 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Paused Front Squat (2-2-2-2-2)

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2/24/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Partner WOD 12 Synchro Burpees 30 Synchro Lunges 50 Wall Balls 200m RunSplit wall balls as needed.

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2/23/2018

CrossFit Dark Side – CrossFit 1: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row

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2/22/2018

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 5 Sets 2:00 Calorie Row 2:00 Rest 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Ball Slams Rx: 25/15# 30 Sit-Ups

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2/21/2018

CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00) Full Squat 2: Metcon (Time) For Time 800m Run 150 Double Unders 30 Hang Squat Snatches Rx: 95/65#Time Cap: 15:00

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2/20/2018

CrossFit Dark Side – CrossFit 1: Front Squat (1-1-1-1-1) 2: Metcon (Time) 3 Rounds 15 Pull Ups 15 Shoulder to Overhead Rx: 115/80# Rx+: 135/95#Time Cap: 12:00

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