Category

WOD
CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Every 2:00 for 14:00 (7 Sets) 200m Row 10 BurpeesRest 2:00 Then Begin AMRAP 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes 1 Deadlift 1 Squat Clean 1 Front Squat 1 Jerk Rx: 165/115# Rx+: 225/155
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CrossFit Dark Side – CrossFit 1: Push Press (2-2-2-2-2) 2: Metcon (3 Rounds for reps) 3 Rounds 1:45/:15 Calorie Row Ball Slams Rx: 25/15# Push Ups Post Total Reps For Each Round (3 Scores)
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CrossFit Dark Side – CrossFit 1: Hang Power Snatch (OTM 15 Minutes ) Above Knee 2: Metcon (Time) 21-15-9 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# X2 Walking LungesTime Cap: 11 Minutes
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CrossFit Dark Side – CrossFit 1: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups 2: Metcon (No Measure) Core Conditioning 3 Rounds :40/:20 V-Ups Side Bridge Extension L Side Bridge Extension R Superman Hold
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CrossFit Dark Side – CrossFit 1: Front Squat (2-2-2-2-2) 2: Metcon (Time) 3 Rounds 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 15 Toes to BarTime Cap: 14 Minutes
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CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Free Partner WOD AMRAP 20 Minutes 400m Run w/ KB Rx: 53/35# Rx+: 70/53# 25 Synchronized Burpees 50 Goblet Squats-Both Partners Must Have a Hand On KB During Run -Partners May Partition Goblet Squats as Needed
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CrossFit Dark Side – Barbell Club 1: Snatch Warm Up (1-1-1-1-1) 2 Snatch Pulls 2 Tall Snatches 2 Snatch Balances 2: Pause Snatch (OTM 15 Minutes) Pause Snatch (Squat)Pause 2 Seconds at Knee Then Finsh 3: Snatch Pull (2-2-2-2-2) 4: Snatch Grip PP + OHS (5 x 3 +1) 3 Snatch Grip Push Press 1...
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CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Every :15 for 4:00 (16 Sets) 3 Unbroken Power Snatches Rx: 75/55# Rest 1:00 Every :15 for 4:00 (16 Sets) 3 Unbroken Power Clean & Jerks Rx: 75/55#Post How Many Rounds Were Rx’d Rest 2:00 Then Begin AMRAP 2: Metcon (AMRAP – Rounds and Reps)...
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CrossFit Dark Side – CrossFit 1: Shoulder Press (2-2-2-2-2) 2: Metcon (Time) 30-20-10 Wall Balls Rx: 20/14# Rx+: 30/20# Toes to BarTime Cap: 14 Minutes
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CrossFit Dark Side – CrossFit 1: Hang Power Clean (OTM 15 Mintes ) 2 Hang Power Cleans (Above Knee) 2: Metcon (Time) 2 Rounds 800m Run 30 Box Jump Overs Rx: 24/20” Rx+: 30/24” 6 Wall WalksTime Cap: 18 Minutes
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