12/07/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 15/12 Calories Partner B: RX 50 KB Deadlifts 50 KB Goblet Squats 50 KB Swings Rx+ (95/65#) 50 Deadlifts 50 Front Squats 50 Power CleansPartners switch everytime calories are completed.

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12/06/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 21-15-9 Hang Power Cleans Rx: 115/75# Pull-Ups 15-12-9 Hang Power Cleans Rx: 135/95# Pull-Ups Rx+: C2B 9-7-5 Hang Squats Cleans Rx: 155/105# Pull-Ups Rx+: BMUTime Cap: 30:00

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12/05/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 5 Devil Presses Rx: 40/25# Rx+: 50/35# 10 Wall Balls Rx: 20/14# Rx+: 30/20# 15/12 Calories 2: Metcon (No Measure) Accessory Work – 3 Sets 5/5 Single Arm DB Strict Press 6-10 Ring Rows (Elevate Feet If Possible)

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12/04/2019

CrossFit Dark Side – CrossFit 1: PCL + CL + Jerk (1:30 x 8) Power Clean Squat Clean JerkPower Clean and Squat Clean must be touch and go. 2: Metcon (Time) 30-20-10 Toes to Bar Dumbbell Snatches Rx: 40/25# Rx+: 50/35# X3 Doube UndersTime Cap: 15:00

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12/03/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) Complete As Much As Possible in 20:00 1 Mile Run 50 Thrusters Rx: 95/65# 5 Rope Climbs 50 Handstand Push-Ups Rx+: StrictPost Time or Reps Remaining. 2: Metcon (AMRAP – Reps) Core Conditioning – 3 Rounds 1:00 Plank :40 Max Weighted Sit-Ups Rx: 25/15# :20 Rest

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12/02/2019

CrossFit Dark Side – CrossFit 1.A: Push Press 20:00 Running Clock to find a 2RM PP and 1RM PJ 1.B: Push Jerk 20:00 Running Clock to find a 2RM PP and 1RM PJ 2: Metcon (Time) 100 Burpees Over Bar EMOM: 1 Power Snatch Rx: 135/95# Rx+: 185/125#Time Cap: 13:00

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