6/21/2018

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Interval WOD 4 Rounds 1:00 Calories 1:00 Hang Power Snatch Rx: 95/65# 1:00 Alt. Back Rack Lunges 1:00 Plank Hold 1:00 RestIf you come down during the plank hold, take away 10 reps from your total. Post total reps each round.

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6/20/2018

CrossFit Dark Side – CrossFit 1: Squat Clean Thruster (OTM 15:00) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Buy-In: 100 Sit-Ups Remaining Time: 30 Double Unders 20 Ball Slams Rx: 25/15# 10 Handstand Push Ups Rx+: Strict

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6/19/2018

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) 4 – 6 Sets 6 Strict Pull Ups 6 Strict Ring Dips 10 Alt. Pistols 2: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTime Cap: 16:00 No Heavy KB’s – Want to make it harder, run faster!

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6/18/2018

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 15 Bar Facing Burpees 15 Overhead Squats Rx: 135/95# Rx+: 165/115# 15 Bar Facing Burpees 25 Front Squats 15 Bar Facing Burpees 35 Back SquatsTime Cap: 15:00

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6/16/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up Sotts Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch Balance Snatch 2: Snatch (OTM 15:00 – 2 Touch and Go Reps) 3: Snatch Deadlift + Tempo Decent (5 Sets x 1) 4 Stop Pause 8 Second Decent 4: Snatch Grip Push Press (5-5-5-5-5)

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6/16/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: Calories Partner B: 40′ Bear Crawl Rx+: 20′ HS Walk 5 Burpees 10 Ball Slams 5 Burpees 40′ Bear Crawl Rx+: 20′ HS Walk

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6/15/2018

CrossFit Dark Side – CrossFit 1: Metcon (Time) For Time 800m Run w/ Wall Ball Rx: 20/14# Rx+: 30/20# Rest 2:00 15-30-45 Wall Balls Rx: 20/14# Rx+: 30/20# 5-10-15 Clean & Jerks Rx: 155/105# Rx+: 185/125# Rest 2:00 400m Object Move Move 1 Wall Ball, 1 Kettlebell, and 1 Dumbbell 400m, if you can carry them all at once, go for it. If you need to run 2 laps with each one, go for it. Whatever you need to…

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6/14/2018

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) Interval WOD – Tabata (:20 / :10 x 8) Calorie Row (Or ski, bike, or run) Single Arm DB Clean & Jerks Rx: 40/25# Rx+: 50/35# Jumping Lunges Push-Ups Hollow Rocks Rest 1:00 Between Tabata’sDB CL&J’s are performed like the open. Even Rounds: Left Arm Odd Rounds: Right Arm

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6/13/2018

CrossFit Dark Side – CrossFit 1: SN DL + PSN + HSN + OHS (Every 1:30 / 15:00 (10 Sets)) Every 1:30 / 15:00 (10 Sets) 1 Snatch Deadlift 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat 2: Marly (Time) 30 Thrusters Rx: 135/95#

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6/12/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Reps) AMRAP 20:00 1 Mile Run 60 Burpees To Plate Max Chest to Bar Pull-Ups Rx+: Ring Muscle UpsBar Muscle Ups will be counted as Rx. 2: Metcon (No Measure) Core Conditioning AMRAP 5:00 10 Alt. V-Ups 10 Tuck Ups :10 Hollow Hold

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