10/25/2017

CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15:00) Full Squat 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 15 Hang Power Snatches Rx: 95/65# 10 Handstand Push Ups Rx+: Strict

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10/24/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) AMRAP 3:00 / 1:00 x 5 5 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 7 Burpees 10 Alt. Front Rack Lunges 2: Metcon (Time) 150 Russian TwistsTime Cap: 5:00

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10/23/2017

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (Time) 30 Power Cleans Rx: 115/80# Rx+: 135/95# 30 Front Squats 30 Shoulder to OverheadTime Cap: 12:00

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10/21/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 100 Double Unders 75 Kettlebell Swings 50 Goblet Squats 25 Burpees1 partner working and 1 partner resting.

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10/21/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Pull Tall Power Clean Power Clean Tall Clean Hang Squat Clean 2: Power Clean + Hang Squat Clean (OTM 15:00) 1 Power Clean 1 Hang Squat Clean 3: Segmented Clean Pull (5 x 2) 1″ + Knee + Mid-Thigh + Finish 4: Paused Front Squat (2-2-2-2-2) 2 Second Pause At The Bottom

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10/20/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 (5 Sets) 200m Run 20 SquatsRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Shoulder to Overhead Rx: 95/65# Rx+: 135/95# 10 Pull UpsRest 2:00 1.C: Metcon (Time) 400m Run 20 Dumbbell Clusters Rx: 40/25# Rx+: 50/35# 200m Farmer CarryTime Cap: Begin Farmer Carry Before 32:00

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10/19/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) Gymnastics Conditioning – Rope Climbs 5 Rope Climbs Rest 1:00 4 Rope Climbs Rest 1:00 3 Rope Climbs Rx+ – Legless 2 Legless Rope Climbs Rest 1:00 2 Legless Rope Climbs Rest 1:00 2 Legless Rope ClimbsTime Cap: 12:00 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Buy-In: 60/45 Calorie Row 15 Box Jumps Rx: 24/20″ 10 Toes to Bar 5 Squat Snatches Rx: 115/80#

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10/18/2017

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: 17:00 2: Metcon (No Measure) 6 Rounds :30 Hollow Rock / Tuck Up :15 Hollow Hold :15 RestOdd Rounds: Hollow Rock Even Rounds: Tuck Ups

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10/17/2017

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00) 2: Metcon (Time) 30-20-10 Wall Balls Rx: 20/14# Rx+: 30/20# 10-20-30 Dumbbell Snatches Rx: 40/25# Rx+: 50/35#Time Cap: 12:00

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