12/07/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 15/12 Calories Partner B: RX 50 KB Deadlifts 50 KB Goblet Squats 50 KB Swings Rx+ (95/65#) 50 Deadlifts 50 Front Squats 50 Power CleansPartners switch everytime calories are completed.

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12/06/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 21-15-9 Hang Power Cleans Rx: 115/75# Pull-Ups 15-12-9 Hang Power Cleans Rx: 135/95# Pull-Ups Rx+: C2B 9-7-5 Hang Squats Cleans Rx: 155/105# Pull-Ups Rx+: BMUTime Cap: 30:00

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12/05/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 5 Devil Presses Rx: 40/25# Rx+: 50/35# 10 Wall Balls Rx: 20/14# Rx+: 30/20# 15/12 Calories 2: Metcon (No Measure) Accessory Work – 3 Sets 5/5 Single Arm DB Strict Press 6-10 Ring Rows (Elevate Feet If Possible)

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12/04/2019

CrossFit Dark Side – CrossFit 1: PCL + CL + Jerk (1:30 x 8) Power Clean Squat Clean JerkPower Clean and Squat Clean must be touch and go. 2: Metcon (Time) 30-20-10 Toes to Bar Dumbbell Snatches Rx: 40/25# Rx+: 50/35# X3 Doube UndersTime Cap: 15:00

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12/03/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) Complete As Much As Possible in 20:00 1 Mile Run 50 Thrusters Rx: 95/65# 5 Rope Climbs 50 Handstand Push-Ups Rx+: StrictPost Time or Reps Remaining. 2: Metcon (AMRAP – Reps) Core Conditioning – 3 Rounds 1:00 Plank :40 Max Weighted Sit-Ups Rx: 25/15# :20 Rest

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12/02/2019

CrossFit Dark Side – CrossFit 1.A: Push Press 20:00 Running Clock to find a 2RM PP and 1RM PJ 1.B: Push Jerk 20:00 Running Clock to find a 2RM PP and 1RM PJ 2: Metcon (Time) 100 Burpees Over Bar EMOM: 1 Power Snatch Rx: 135/95# Rx+: 185/125#Time Cap: 13:00

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11/30/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 200m Run Partner B: 250/200m Row or Ski, 20/15 Calorie Bike 40 Dumbbell Snatches 40 Dumbbell Goblet Squats

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11/30/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Clean Pull Tall Clean Clean Jerk Balance Jerk Press Split Jerk 2: Clean and Jerk (OTM 15:00 – 1 Rep) Power or Squat 3: Segmented Clean Pull (2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Enderton FSQ Complex (15:00 t0 build to a heavy complex) Rep 1: 3 Second Pause In Bottom Rep 2:…

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11/29/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) “Back to Basics” 25 Deadlifts 25 Back Squats 25 Front Squats 25 Strict Presses 25 Push Presses 25 Push Jerks 25 Power Cleans 25 Squat Cleans 25 Thrusters 25 Power Snatches 25 Squat Snatches 25 Overhead Squats Every 2:00 – 10 BurpeesRx: PVC Pipe (Yes, a PVC!) Rx+: Empty Barbell Goal is to move fast but with perfect movement. There should be a distinct difference between the Push Press and Push…

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