08/19/2019

CrossFit Dark Side – CrossFit 1: Back Squat (3-2-1-1-1-1) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 30 Double Unders 5 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Double Unders 10 Wall Balls 30 Double Unders 15 Wall Balls Etc..Post last completed set of wall balls and any partial reps.

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08/17/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Wall Ball 40 Alt. Dumbbell Snatches 40 Dumbbell Squats

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08/17/2019

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: PCL + HCL + Jerk (1:30 x 10) Power Clean Hang Squat Clean Jerk 3: Deficit Clean Pull (3-3-3) 4: PP + PJ + SJ (Build to a heavy complex) 1 Push Press 2 Push Jerks 3 Split Jerks

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08/16/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 3:00 / 15:00 (5 Sets) 20 Burpee Box Jump Overs Rx: 24/20″Rest 3:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 5 Front Squats Rx: 165/115# Rx+: 225/155# 10 Handstand Push-Ups 30 Double Unders

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08/15/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Round 500m Row or Ski or 25 Calorie Bike 15 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 15 Pull-Ups Rx+: C2BTime Cap: 20:00 2: Metcon (AMRAP – Rounds and Reps) ***Extra Credit*** AMRAP 8:00 50′ Walking Lunge (25’/25′) 25 Sit-Ups

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08/14/2019

CrossFit Dark Side – CrossFit 1: PSN + HSN + OHS (1:30 x 10 ) Power Snatch Low Hang Squat Snatch Overhead Squat 1: Metcon (Time) 50 Power Snatches Rx: 95/65# Rx+: 135/95# Every 1:00 – 3 Burpees Over BarTime Cap: 10:00 Workout begins with 3 Burpees

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08/13/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Rounds 400m Run 120′ Bear Crawl Rx+: 40′ Handstand Walk 25 Wall Balls Rx: 20/14# Rx+: 30/20#Handstand Walk must be in 10′ Unbroken Sections. Time Cap: 21:00 2: Metcon (No Measure) Accessory Work – 3 Sets 10 Alt. Weighted Pistols Ring Muscle Up Practice

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08/12/2019

CrossFit Dark Side – CrossFit 1: Push Press (3-2-1-1-1-1) 2: Metcon (Time) 5 Rounds 10 Hang Power Cleans Rx: 75/55# Rx+: 115/85# 10 Shoulder to OverheadEach Round Is Unbroken. 8 Burpees If Dropped Before Round is Completed. Time Cap: 13:00

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08/10/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 250/200m Row Partner B: 15 Wall Balls 15 Synchro Burpees

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08/10/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Snatch Balance 2: PSN + SNBAL (OTM 15:00) Power Snatch Snatch Balance 3: Deficit Snatch Pull (3-3-3) Deficit Snatch PullHigh Pull! 4: Overhead Squat (3-2-1-1-1-1)

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