8/01/2018

CrossFit Dark Side – CrossFit 1: Hang Power Clean (OTM 15:00) 2: Metcon (Time) 3 Rounds 50 Double Unders 10 Hang Power Cleans Rx: 135/95# Rx+: 165/115# 10 Toes to BarTime Cap: 12:00

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7/31/2018

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Run Conditioning 6 Sets 200m Run – Fast 200m Run – Slow 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 20 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 10 Hanstand Push-Ups Rx+: Strict

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7/28/2018

CrossFit Dark Side – Barbell Club 1: Snatch Warm Up – General (No Measure) Warm Up – Snatch Sottz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Muscle Snatch Tall Snatch Snatch 2: HSN + SN (OTM 15:00) Hang Squat Snatch Squat SnatchDrop between Hang and Full SN. 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Overhead Squat (5-5-5-5-5)

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7/28/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) 100 Double Unders (200 Singles) 70 Kettlebell Swings 15 Synchro Burpees1 working and 1 resting for Double Unders and KB Swings

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7/27/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) EMOM 10:00 7 Burpee Dumbbell Thrusters Rx: 35/25#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 1 Wall Walk 6 Toes to Bar 6/6 Kettlebell Snatches Rx: 53/35#KB does not have to touch the ground. 6 left arm / 6 right arm. Rest 2:00 and Begin 1.C 1.C: Metcon (Time) 800m Run w/ Wall Ball Rx: 20/14# Rx+: 30/20# -Every lap perform 15 squats…

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7/26/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 4:00 / 1:00 x 4 500m Row Remaining Time… 10 Push-Ups 20 Jumping LungesPick up where you left off. 2: Metcon (No Measure) ***Extra Credit*** 5 Sets 4-7 Strict Pull Ups 10 Weighted V-Ups

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7/25/2018

CrossFit Dark Side – CrossFit 1: Power Snatch + Overhead Squat (OTM 15:00) Power Snatch Overhead Squat 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 5 Power Clean Rx: 155/105# Rx+: 185/125 5 Front Squats Rx: 4 Pull Ups, 2 Chest to Bars Rx+: 5 Pull Ups, 3 Chest to Bars, 2 Bar Muscle Ups

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7/24/2018

CrossFit Dark Side – CrossFit 1.A: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsTime Cap: 15:00 Rest 5:00 From Time Cap and Begin 1.B 1.B: Annie (Time) 50-40-30-20-10 Double-unders Sit-upsTime Cap: 15:00

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