10/12/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Buy-In: 31 Synchro Burpees Remaining Time – AMRAP 40 Dumbbell Deadlifts 12 Pull-Ups Rx+: 3 Rope Climbs 60 Single Unders Rx+: Double Unders -Partner Holds Plank Rx+: HS HoldSplit DL’s and Pull-Ups/Rope Climbs as needed.

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10/12/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch Pull Snatch High Pull Muscle Snatch Snatch Grip Push Press Snatch 2: Squat Snatch (OTM 15:00 – 1 Rep) 3: Segmented Snatch Pull (3-3-3) “1 + Knee + Mid-Thigh + Finish 4: Overhead Squat (15:00 to find a heavy 2RM)

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10/11/2019

CrossFit Dark Side – CrossFit 1: Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes

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10/10/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 5 Pull-Ups Rx+: Strict 10 Push-Ups Rx+: Deficit 45/25# Plates 15/12 Calories 2: Metcon (No Measure) ***Extra Credit*** Spend 15:00 working on a weakness of your choice. Example: DU’s, Gymnastic Movements, Stretching, Cardio, Etc.

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10/09/2019

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00) 2: Metcon (Time) 90′ DB Overhead Walking Lunge 40 Handstand Push-Ups Rx+: Strict 90′ Db Overhead Walking LungeDB – Rx:40/25# Rx+: 50/35# Time Cap: 12:00

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10/08/2019

CrossFit Dark Side – CrossFit 1: The Open Test (AMRAP – Rounds and Reps) AMRAP 20:00 60 Double Unders 50 Wall Balls Rx: 20/14# 40 Calories 30 Dumbbell Snatches Rx: 50/35# 20 Toes to Bar 10 Rd 1: Chest to Bars Rd 2: Bar Muscle Ups 2: Metcon (AMRAP – Reps) Core Conditioning – 5 Rounds :30 Max Weighted V-Ups Rx: 15/10# Plate :15 Rest

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10/07/2019

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 Build To A Heavy 2RM) 2: Metcon (Time) 20 Deadlifts 20 Hang Squat Cleans 20 Shoulder to Overhead – Every 1:00: 4 Bar Facing BurpeesRx: 115/75# Rx+: 155/105# Workout Begins With Burpees Time Cap: 12:00

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10/05/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) CL&J Warm Up – 3 Sets Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: PCL + HCL + Jerk (1:30 x 10) Power Clean Hang Squat Clean Jerk 3: Clean Pull (3-3-3) 4: Enderton FSQ Complex (15:00 to build to a heavy complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat

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10/05/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Buy-In: 100/70 Calories Remaining Time… AMRAP 30 Wall Balls Rx+: Thursters 95/65# 10 Synchro Burpees Rx+: Synchro Bar Facing BurpeesSplit Wall Balls and Thrusters as needed.

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10/04/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 2 Rounds 800m Run 2 Rope Climbs 15 Power Snatches Rx: 115/75# Rx+: 165/115# 2 Rope Climbs 15 Handstand Push-Ups Rx+: StrictTime Cap: 30:00

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