02/20/2020

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find Heavy 2RM) 2: Metcon (Time) 3 Rounds 40 Sit-Ups 20 Thrusters Rx: 95/65# 10 Toes to BarTime Cap: 15:00

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02/19/2020

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00 – 1 Rep) 2: Metcon (Time) 5 Rounds 10 Deadlifts 10 Hang Power Cleans 10 Alt. Front Rack Lunges Rx: 95/65# Rx+: 135/95#Each round must be unbroken. 6 burpees over bar if you break before round is complete. Time Cap: 13:00

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02/18/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Reps) 2:00 / 1:00 x 7 20/15 Calories Max Burpees In Remaining TimePost Total Burpees 2: Metcon (No Measure) Accessory Work – 3 Sets 15-25 GHD’s Handstand Walk Practice

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02/17/2020

CrossFit Dark Side – CrossFit 1: Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereRx: 20/14#, 24/20″, 53/35# Time Cap: 35:00

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02/15/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Clean Pull Tall Clean Hang Squat Clean Jerk Balance Jerk Press Split Jerk 2: CL Pull + HCL + 2 Jerks (1:30 x 10) Clean Pull Hang Squat Clean 2 Split Jerks 3: Segmented Clean Pull (3-3-3) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Enderton FSQ Complex (15:00 To Find Heavy Complex) Rep 1:…

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02/15/2020

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 50/40 Calories 120′ Bear Crawl 50 Wall Balls -10 Synchro Burpees if WB is dropped before 50 reps are completed

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02/14/2020

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 400m Run 3 Rounds Rx: ‘Cindy’ – 5 Pull-Ups + 10 Push-Ups + 15 Squats Rx+: ‘Mary’ – 5 Hanstand Push-Ups + 10 Pistols + 15 Pull-UpsTime Cap: 30:00

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02/13/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 50 Double Unders 10 Clean & Jerks Rx: 135/95# 10 Bar Facing Burpees 2: Metcon (AMRAP – Reps) Core Condition – AMRAP 5:00 Sit-Ups

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02/12/2020

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00 – 1 Rep) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Hang Power Snatches Rx: 95/65# Rx+: 135/95# 10 Toes to Bar

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02/11/2020

CrossFit Dark Side – CrossFit 2: Metcon (Calories) 6 Sets 2:00 Max Calories 2:00 RestPost total calories and machine used Use :15 Transitions if needed 2: Metcon (No Measure) Accessory Work – 3 Sets 10 Dumbbell Bench Press 6-10 Strict Pull-Ups -1st Rd: Normal, 2nd Rd: Wide, 3rd Rd: Narrow

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