05/01/2019

CrossFit Dark Side – CrossFit 1: Hang Power Clean (OTM 15:00 – 1 Rep) 2: Metcon (Time) 800m Run 150 Double Unders 30 Hang Power Cleans Rx: 135/95# Rx+: 185/125Time Cap: 12:00

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04/30/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 Buy-In: 90′ Bear Crawl Rx+: 30′ Handstand Walk 10 Wall Balls Rx: 20/14# Rx+: 30/20# 5 Chest to Bars Rx+: Bar Muscle Ups 2: Metcon (No Measure) Accessory Work – 3 Sets 5 – 8 Ring Rows (Feet On Box If Possible) 10 Arnold Presses

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04/27/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Power Clean – 3 Sets 2 Clean Pulls 2 Muscle Cleans 2 Power Cleans 2: Power Clean (OTM 12:00 – 1 Rep) Begin at 75% and work up. 3: Deficit Clean Pull (4-4-4-4) 4: Enderton FSQ Complex (15:00 to build to a heavy) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat

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04/27/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partners A&B: 200m Run Partner A: 30′ Walking Lunge 5 Burpees + 15 Wall Balls 30′ Walking Lunge Partner B: Max Calories

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04/26/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 Burpees 40 Pull-Ups Rx+: C2B 30 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 20 Renegade Rows Rx: 40/25# Rx+: 50/35# 10 Wall WalksTime Cap: 25:00

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04/25/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) Buy-In: 50/35 Calorie Row 3 Rounds 100 Double Unders 35 Wall Balls Rx: 20/14# 20 Deadlifts Rx: 155/105#Time Cap: 21:00 2: Metcon (AMRAP – Reps) ***Extra Credit*** 4 Sets 1:30 Max Sit-Ups :30 RestPost Total Reps.

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04/24/2019

CrossFit Dark Side – CrossFit 1: Pause PSN (OTM 15:00 – 1 Rep) Pause Power Snatch2 Second Pause At Knee 2 Second Pause In Catch 2: Metcon (Time) 2 Rounds 200m Farmer Carry Rx: 40/25# Rx+: 50/35# 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Toes to BarTime Cap: 12:00

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04/23/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 1,000m Run (5 Laps) 18 Back Squats Rx: 115/85# Rx+: 165/115# 12 Handstand Push-Ups 6 Chest to Bar Pull-Ups Rx+: 6/4 Ring Muscle Ups 2: Metcon (No Measure) Accessory Work – 3 Sets 10/10 Single Arm DB Bench Press 20 Overhead Weighted Sit-Ups

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04/22/2019

CrossFit Dark Side – CrossFit 1: Front Rack Lunge (10-10-10-10) Alternating Reverse Lunges. 2: Metcon (Time) 5 Rounds 12 Box Jump Overs Rx: 24/20″ 12 Hang Clean & Jerks Rx: 75/55#Time Cap: 14:00

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