11/24/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 15 Deadlifts 15 Hang Power Cleans 15 Shoulder To Overhead Rx: 95/65# Starting with and every 4:00 after: 25/20 CaloriesCalories: 0:00, 4:00, 8:00, 12:00, 16:00 2: Metcon (No Measure) Accessory Work – 3 Sets 5-10 Strict Pull-Ups Max Free Standing Handstand Hold

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11/23/2020

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A 5RM) 2: Metcon (Time) 10 Rounds 3 Power Snatches Rx: 115/75# Rx+: 155/105# 10 Push-UpsTime Cap: 14:00

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11/21/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: Clean and Jerk (OTM 15:00 – 1 Clean & Jerk) 3: Press From Jerk Stance (10:00 Find A Heavy 2RM) 4: Enderton FSQ Complex (15:00 To Find A Heavy Complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat

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11/21/2020

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 1 Mile Run 2 Bar Muscle Ups Rx+: Ring 4 Handstand Push-Ups Rx+: Strict 6 Snatches Rx: 135/95#

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11/20/20

CrossFit Dark Side – Bootcamp Warm-up (No Measure) 20 minutes :30 On :30 Off 1) Side shuffle + gorilla burpee 2) 5 jumping jacks + 5 runners 3) Beast reach 4) 3 frog squats + 3 air squats 5) Hollow hold 9 Minute amrap :45 on :15 off 2 Push ups + 10 mountain climbers Curtsey lunge + reverse lunge (weighted) 9 Minute amrap :45 on :15 off Plank walk outs + shoulder taps Goblet squats 9 Minute amrap…

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11/20/2020

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 – 12 Burpees – 3 Clean & Jerks Rx: 165/115# Rx+: 225/155#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 15 V-UpsRest 2:00 and Begin 1.C 1.C: Metcon (Time) 100 Alt. Front Rack Lunges Rx: 45/35# -Anytime you set the bar down – 5 Burpees

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11/19/2020

CrossFit Dark Side – CrossFit 1: Bench Press (20:00 To Find A 5RM) 2: Metcon (Time) 5 Rounds 12 Box Jumps Rx: 24/20″ 10 Toes To Bar 1 Rope Climb Rx+: LeglessTime Cap: 16:00

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11/18/2020

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 13:00 12 Calories 8 Hang Power Snatches Rx: 95/65# 4 Burpee Over BarRight Into 1.B 1.B: Power Snatch (7:00 To Find A 1RM)

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11/17/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 / 2:00 x 3 Buy-In: 400m Run 6 Pull-Ups Rx+: C2B 12 DB Snatches Rx: 40/25# Rx+: 50/35#Pick up where you left off after your rest and run. 2: Metcon (No Measure) Accessory Work – 3 Sets 15-25 GHD’s Handstand Push-Ups

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11/16/2020

CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Find A 5RM) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 Round 1 30 Double Unders 2 DB Thrusters Rx: 40/25# Rx+: 50/35# Round 2 30 Double Unders 4 DB Thrusters Round 3 30 Double Unders 6 DB Thrusters Etc…Post last successful full round plus partial reps.

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