12/19/2016

CrossFit Dark Side – CrossFit 1: Romanian Deadlift (3-3-3-3-3) Bar does not touch the ground, slight knee bend that does not change during the movement. 2: Metcon (4 Rounds for reps) 4 Rounds of :45 Work /:15 Rest Calorie Row Jumping Lunges Ball Slams Rx: 25/15# Burpees Post Completed Reps Each Round (4 Scores)

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12/17/2016

CrossFit Dark Side – Free WOD 1: Metcon (Time) With a Partner 400m Run 100 Push Ups -Partner Hold Ext. Arm Push Ups 400m Run 150 Kettle Bell Swings Rx: 53/35# Rx+: 70/53# 400m Run 200 Squats 400m Run Both Partners Run Together.Time Cap: 25 Minutes

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12/17/2016

CrossFit Dark Side – Barbell Club 1: Clean & Jerk Warm Up (5 Sets) 2 Muscle Cleans 2 Tall Cleans 2 Jerk Balances 2 Presses From Jerk Position 2: Clean and Jerk (OTM 15 Minutes) 3: Clean High Pull (2-2-2-2-2) 4: Overhead Squat (3-3-3-3-3)

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12/16/2016

CrossFit Dark Side – CrossFit Metcon (Time) 100 Sit Ups 30-20-10 Wall Balls Rx: 20/14# Rx+: 30/20# Box Jumps Rx: 24/20” Rx+: 30/24” Rest 2:00 30-20-10 x3 Double Unders Pulls Ups Rx+: Chest to Bars 100 Sit UpsTime Cap: 38 Minutes

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12/14/2016

CrossFit Dark Side – CrossFit 1: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereTime Cap: 17 Minutes 2: Metcon (No Measure) 18 Rounds of Tabata (:20/:10) Rotating Through Hollow Rock Hold Left Side Plank Right Side Plank

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12/13/2016

CrossFit Dark Side – CrossFit 1: Snatch Complex (Every 1:30 For 15:00 (10 Sets)) 1 Snatch Lift Off 1 Power Snatch 1 Squat Snatch 1 Overhead Squat 2: Metcon (Time) 3 Rounds 400m Run 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53#Time Cap: 15 Minutes

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12/12/2016

CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes 15 Front Squats Rx: 95/65# Rx+: 135/95# 15 Bar Facing Burpees 15 Toes to Bar

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12/09/2016

CrossFit Dark Side – CrossFit 1: Metcon (Time) Alternating EMOM 10 Minutes Even: 18 Kettlebell Swings Rx: 53/35# Rx+: 70/53# Odd: 18 Kettlebell Goblet Squats Rest 2:00 3 Rounds 400m Run w/ Slam Ball 30 Ball Slams Rx: 25/15# Rx+: Anything Heavier Rest 2:00 120 Alternating Front Rack Lunges Rx: 45/35# (Empty Bar) -Every time you set the bar down, 10 Burpees Post Completed, Rx, or Rx+ for EMOM and Total TimeTime Cap: 36 Minutes

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12/08/2016

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 75 Double Unders 20 Deadlifts Rx: 185/125# Rx+: 225/155# 15 Dumbbell Push Presses Rx: 40/25# Rx+: 50/35#Time Cap: 16 Minutes

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