6/28/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 6 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 4 Burpees Over Dumbbells 10 Jumping Lunges

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6/26/2018

CrossFit Dark Side – CrossFit 1: Metcon (Calories) Row Conditioning 2:00 On / 2:00 Off x 7Post Total Calories 2: Metcon (No Measure) 3 Rounds 1:00 Plank Hold :30 Right Side Plank :30 Left Side PlankEverytime you break during anytime of the workout you owe 15/11 Ski Erg Calories once the workout is over.

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6/25/2018

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 10 Toes to Bar 8 Hang Squat Snatches Rx: 95/65#

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6/23/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: Dumbbell Hold (Farmer Carry Position) Partner B: 20′ Walking Lunge 1 Wall Walk 10 Hanging Knee Raises Rx+: Toes to Bar 20′ Walking LungeIf Partner A sets the dumbbells down before Partner B returns – 5 Synchro Burpees before continuing.

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6/23/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk 4 Sets Clean Pull Power Clean Tall Clean Push Jerk Jerk Balance Split Jerk 2: PCL + PJ + HCL + SJ (Every 1:30 / 15:00 (10 Sets)) Power Clean & Push Jerk Hang Squat Clean & Split JerkNot Touch & Go. 3: Segmented Clean Pull (2-2-2-2-2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Front Squat…

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6/22/2018

CrossFit Dark Side – CrossFit 1: 5 Fran’s (5 Rounds for reps) AMRAP 3:00 / 1:00 x 5 21-15-9 Thrusters Jumping Pull UpsRx: 65/45# If you finish under 3:00 you get extra rest.

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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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