12/31/2020

CrossFit Dark Side – CrossFit 1: Metcon (Time) 20 Rounds 20 Double Unders Odd Rounds: 10 Kettlebell Swings Rx: 53/35# Even Rounds: 20 Air SquatsTime Cap: 40:00

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12/30/2020

CrossFit Dark Side – CrossFit 1: Seated DB Press (5 Sets of 5 Reps) Seated Dumbbell Strict PressAdd weight each set if possible 2: Metcon (Time) 30-20-10 Jumping Lunges Rx+: Pistols 15-10-5 DB Renegade Rows Rx: 40/25# Rx+: 50/35#1 Rep: Push-Up + Row R + Row L Time Cap: 12:00

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12/29/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 20 Ball Slams Rx: 20/15# 10 Air Squats 2: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 10 Weighted Sit-ups 20 Russian TwistsRx: Slam Ball used in the WOD

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12/28/2020

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A Heavy 3RM ) 2: Metcon (Time) 3 Rounds 15 Calories 15 Wall Balls Rx: 20/14# Rx+: 30/20# 15 Pull-UpsTime Cap: 15:00

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12/26/2020

CrossFit Dark Side – Saturday WOD 1: Power Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 10 Rounds 3 Snatch Grip Deadlifts 3 Hang Power Snatches 3 Overhead Squats ANYTIME you set the bar down: 10 BurpeesRx: 75/55# Rx+: 115/85#

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12/24/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 20 Double Unders 15 Ball Slams Rx: 25/15# 10 Russian TwistsPick up where you left off after your 1:00 rest. 2: Metcon (Calories) ***Extra Credit*** 2-4 Sets :15 Bike Sprint Rest as needed between sets.

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12/23/2020

CrossFit Dark Side – CrossFit 1: Metcon (Time) 12 Days of Christmas (Covid Edition) 1 200m Run 2 DB Devil Presses 3 DB Thrusters 4 DB Push Presses 5 DB Hang Clean & Jerks 6 Burpees 7 Tuck-Ups 8 Jumping Lunges 9 KB Goblet Squats 10 KB Swings 11 Box Jumps 12 DB Manmakers Rx: 40/25#, 53/35#, and 24/20″ Rx+: 50/35#, 70/53#, and 24/20″Time Cap: 50:00

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12/22/2020

CrossFit Dark Side – CrossFit 1: Hang Power Clean (OTM 15:00 – 1 Rep) 2: Metcon (Time) 30 Calories 30 Hang Power Cleans 20 Calories 20 Shoulder to Overhead 10 Calories 10 ThrustersRx: 95/65# Rx+: 135/95# Time Cap: 15:00

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12/21/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 200m Run 30 Double Unders 12 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 2: Metcon (AMRAP – Reps) Core Conditioning 5 Sets :40 Max Weighted Sit-Ups Rx: 15/10# :20 Rest

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12/19/2020

CrossFit Dark Side – Saturday WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 400m Farmer Carry 40ft Front Rack Walking Lunge AMRAP Remaining Time: 5 Devil Presses 10 Front Rack Squats 10 Pull-Ups Rx+: 6 Bar Muscle UpsDB: Rx: 40/25# Rx+: 50/35# 2: Metcon (No Measure) Accessory Work – 3 Sets Handstand Walk Practice 15-25 GHD’s

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