12/31/2018

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 Kettlebell Swings Rx: 53/35# Rx+:70/53# 50 Sit-Ups 40 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 40 Jumping Lunges 30 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Burpees 20 Clean & Jerks Rx: 115/85# Rx+: 155/105# 20 Pull-Ups Rx+: Chest to Bars 10 Thrusters Rx: 115/85# Rx+: 155/105# 10 Chest to Bars Rx+: Bar Muscle UpsTime Cap: 30:00

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12/29/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Power Clean Weighted Good Mornings 2 x 5 3 Sets Clean Pull Clean High Pull 3 Power Cleans 2: Power Clean (OTM 15:00 – 2 Reps) Not Touch & Go 3: Segmented Clean Pull (2-2-2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Paused Front Squat (2-2-2-2-2) 3 Second Pause in the bottom.

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12/29/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m w/ Slam Ball 30 Ball Slams 20 Knee Raises Rx+: Toes to Bar 10 Synchro BurpeesSplit Slams and Knee Raises as needed.

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12/28/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15/11 Calorie Row 5 Hang Squat Cleans Rx: 155/105# Rx+: 185/125#Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 Buy-In: 800m Run 2 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 2 Toes to Bar 4 Dumbbell Snatches 4 Toes to Bar 6 Dumbbell Snatches 6 Toes to BarRest 2:00 1.C: Metcon (Time) 15 Burpees 200m Farmer Carry Rx: 40/25# Rx+: 50/35# 15 Burpees

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12/27/2018

CrossFit Dark Side – CrossFit 1: Deadlift (3-2-1-1-1) 2: Metcon (Time) 21-15-9 Hang Power Snatch Rx: 95/65# Handstand Push-Ups 3-2-1 Rope ClimbsTime Cap: 15:00

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12/26/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 4:00 / 1:00 x 4 Buy-In: 60 Double Unders Rx+: 100 Double Unders 12 Wall Balls Rx: 20/14# Rx+: 30/20# 6 Burpees 2: Metcon (Time) ***Extra Credit*** 100 Calories Row, Ski, Bike, RunnerTime Cap: 12:00

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12/24/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Clean & Jerks Rx: 115/85# Rx+: 155/105# 10 Pull-Ups Rx+: Chest to Bar 200m Run 2: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 2/2 Turkish Get-Ups Rx: 53/35# 12 Russian Twists Rx: 15/10# 15 Weighted Sit-Ups Rx: 15/10#

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12/22/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sottz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Muscle Snatches 2 Power Snatches 2: Power Snatch (OTM 15:00 – 2 Touch & Go) 3: Snatch Pull (3-3-3-3-3) 4: Overhead Squat (3-2-1-1-1)

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12/21/2018

CrossFit Dark Side – CrossFit 1: 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+:…

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