6/06/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) 4 – 6 Sets 5 Strict Ring Dips 5 Strict Pull Ups 5 Strict HSPU’s 10 Alt. PistolsAdd weight or deficit if possible 2: Metcon (Time) 10 Strict Press Rx: 115/75# 15 Overhead Squats 20 Push Press 25 Front Squats 30 Push Jerks 35 Back Squats

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6/05/2017

CrossFit Dark Side – CrossFit 1: Clean and Jerk (20:00 To Find 1RM) Can be squat or power. 2: Metcon (Time) 200m Run 15 Burpees 400m Run 20 Burpees 600m Run 25 Burpees

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6/02/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 Even: 16 Wall Balls Rx: 20/14# Rx+: 30/20# Odd: 20 Double Unders Rx+: 40 Double Unders5 Possible Rounds Rest 2:00 A 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Thrusters Rx: 95/65# 10 (L) Kettlebell Snatch Rx: 53/35# 10 (R) Kettlebell Snatch Rx: 53/35# 10 Chest to Bars Rx+: 5/3 Ring Muscle UpsRest 2:00 1.C: Metcon (Time) 800m Run w/ Wall Ball Every lap…

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5/31/2017

CrossFit Dark Side – CrossFit 1: Hang PSN – Below Knee (OTM 15:00) 2: Metcon (Time) 3 Rounds 25 Box Jump Overs Rx: 24/20” 12 Overhead Squats Rx: 135/95# Rx+: 165/115#

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5/30/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 16:00 Buy-In: 80 Calorie Row 30 Double Unders 15 Toes to Bar 10 Power Cleans Rx: 135/95# 2: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 10 Tuck Ups 10 Hollow Rocks :10 Hollow Hold 15 Supermans

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5/29/2017

CrossFit Dark Side – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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5/27/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets Snatch Lift Off Snatch Pull Muscle Snatch Power Snatch Power Snatch (Catch Lower) 2: Power Snatch (OTM 15:00) 3: Segmented Snatch Pull (5-5-5-5-5) “1 + Knee + Mid-Thigh + Finish 4: Overhead Squat (5-5-5-5-5)

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5/27/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20:00 Partner A: 200m Run w/ Med Ball + 6 Med Ball Cleans Partner B: Deadlift Hold Rx: 135/95# Partner C: AMRAP 5 Burpees 10 Ring Rows (Strict) 20 Ball SlamsPartners rotate when A finishes cleans, C can only work when B is holding DL. Score is AMRAP

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5/26/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) “Prison Rules” Every :15 / 4:00 – 3 Unbroken Reps Power Snatch Rx: 75/55#Rest 1:00 1.B: Metcon (AMRAP – Rounds) “Prison Rules” Every :15 / 4:00 – 3 Unbroken Reps Power Clean & Jerks Rx: 75/55#Rest 1:00 1.C: Metcon (AMRAP – Rounds) “Prison Rules” Every :15 / 4:00 – 3 Unbroken Reps Thrusters Rx: 75/55#Rest 3:00 (17:00 On A Running Clock) 2: Metcon (Time) 3 Rounds 80ft DB Low…

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