11/01/2019

CrossFit Dark Side – CrossFit Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175…

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10/31/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15/12 Calories (Row or Bike) 12 Box Jump Overs Rx: 24/20″Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 20 Sit-Ups 25′ Walking Lunge (No Weight) 5/5 Dumbbell Push Press Rx: 40/25# Rx+: 50/35 (1 DB) 25′ Walking Lunge

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10/30/2019

CrossFit Dark Side – CrossFit 1: Hang Power Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 25 Snatches 25 Clean & Jerks Rx: 115/75# Rx+: 155/105#Time Cap: 12:00

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10/29/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 400m Run 30 Wall Balls Rx: 20/14# 12 Chest to BarsRx+: Rd 1: 18 C2B’s, Rd 2: 12 BMU’s, Rd 3: 6 RMU’s Time Cap: 20:00 2: Metcon (No Measure) Core Conditioning – 3 Rounds 1:00 Plank Hold :30 Max Tuck-Ups :30 Rest

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10/28/2019

CrossFit Dark Side – CrossFit 1: Front Squat (20:00 to find a heavy 2RM) 2: Metcon (Time) 2 Rounds 100 Double Unders 30 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 15 BurpeesTime Cap: 14:00

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10/26/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Grip Push Press Power Snatch Snatch Balance 2: PSN + SNBAL (OTM 15:00 ) Power Snatch Snatch Balance 3: Snatch Pull (3-3-3) 4: Overhead Squat (15:00 to find a heavy 5RM)

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10/26/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Wall Ball 20 Burpees Rx+: 10 Burpees while partner does Front Rack Hold (Both Partners Complete Burpees) 40 Wall Balls Rx+: Front Squats 135/95#

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10/25/2019

CrossFit Dark Side – CrossFit Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes

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10/24/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 15/12 Calories 10 Wall Balls Rx: 20/14# 1 Rope Climb 2: Metcon (No Measure) Spend 15:00 Working On A Weakness

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10/23/2019

CrossFit Dark Side – CrossFit 1: Hang Power Clean & Jerk (OTM 15:00 – 1 Rep) 2: Metcon (Time) 21-15-9 Shoulder to Overhead Rx: 115/75 Rx+: 155/105# Box Jumps Rx: 24/20″Time Cap: 10:00

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