9/14/2018

CrossFit Dark Side – CrossFit 1: Metcon (Time) 800m Run 50 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 120′ Dumbbell Front Rack Walking Lunge 40 Dumbbell Shoulder to Overhead 30 Dumbbell Front Squats 20 Dumbbell Renegade Rows 10 Dumbbell Thrusters 200m Sprint155 Total Reps: 800m Run – 1 Rep, Lunge – 3 Reps, 200m Run – 1 Rep Time Cap: 30:00

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9/13/2018

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Tabata (:20 / :10 x 8) Push Press Rx: 75/55# Ball Slams Rx: 25/15# Push-Ups Hollow RocksRest 1:00 between Tabata’s. 2: Metcon (Calories) ***Extra Credit*** 6 Rounds 1:00 Max Calories 1:00 Rest – Perform 1 Rope Climb During Rest.

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9/12/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) AMRAP 12:00 100 Sit-Ups 75 Wall Balls Rx: 20/14# Rx+: 30/20# Max Chest to Bar Pull-Ups Rx+: Ring Muscle UpsRight Into 1.B 1.B: Snatch (10:00 To Find 1RM) 1.B: Power Snatch (10:00 To Find 1RM)

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9/11/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 50 Double Unders 12 Bar Facing Burpees 6 Hang Power Cleans Rx: 165/115# Rx+: 205/135#Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 25 Double Unders 6 Bar Facing Burpees 12 Hang Power Cleans Rx: 135/95# Rx+: 155/105# 2: Metcon (No Measure) Core Conditioning 3 Rounds 1:00 Plank Hold :30 Plank Left Side :30 Plank Right Side

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9/10/2018

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (Time) 2 Rounds 10 Handstand Push-Ups Rx+: Strict 15 Toes to Bar 25 Overhead Squats Rx: 95/65#Time Cap: 12:00

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9/08/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run 30 Hanging Knee Raises Rx+: Toes to Bar 10 DB ManmakersBoth partners run and split knee raises and manmakers as needed.

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9/08/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sotz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Tall Snatch Snatch 2: Snatch (OTM 15:00) Full Squat 3: Snatch Pull (3-3-3-3-3) 4: Overhead Squat (3-3-3-3-3)

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9/07/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 8 DB/KB Burpee Deadlifts Odd: 30′ Walking Lunge w/ DB/KBRx: 50/35# DB’s, Rx+: 70/53# KB Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 25 Double Unders 5 Power Snatches Rx: 95/65# Rx+: 135/95#Rest 2:00 and begin 1.C 1.C: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 Buy-In: 800m Run Max Clean & Jerks Rx / Rx+: Same weight you…

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9/06/2018

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds :45/:15 Calories Burpees Wall Balls Rx: 20/14# Rx+: 30/20# RestScore total reps for each round (5 Scores). 2: Metcon (No Measure) ***Extra Credit*** 3 Rounds 15 Squats 10 Push-Ups 2 Rope ClimbsEach round is a sprint. Rest as needed between rounds Time Cap: 10:00

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