4/29/2017

CrossFit Dark Side – Free WOD 1: Metcon (2 Rounds for reps) Teams of 3 AMRAP 20:00 Partner A: 200m Run w/ Slam Ball + 10 Ball Slams Partner B: Calorie Row Partner C: Manmakers Rx: 40/25# Rx+: 50/35#Partners will rotate when runner completes ball slams. Score will be Calories & Manmakers completed.

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4/27/2017

CrossFit Dark Side – CrossFit 1: Back Squat (12-12-12-12) 2: Metcon (4 Rounds for reps) Tabata (:20/:10 x 8) Calorie Row Dumbbell Push Press Rx: 40/25# Rx+: 50/35# Push Ups Hollow RocksRest 1:00 Between Tabata’s

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4/26/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) Conditioning 400m Run x 6 Rest 1:00 Between RunsTime Cap: 20:00 2: Metcon (Time) 21-15-9 Squat Snatches Rx: 75/55# Rx+: 115/85# Bar Facing BurpeesTime Cap: 15:00

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4/25/2017

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 5 Clean & Jerks Rx: 155/105# Rx+: 205/135# 10 Handstand Push Ups 20 V-Ups

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4/24/2017

CrossFit Dark Side – CrossFit 1: Hang Clean + Hang Power Clean (OTM 15:00) 1 Hang Squat Clean 1 Hang Power Clean 2: Metcon (Time) 5 Rounds 30 Double Unders 20 Wall Balls Rx: 20/14# Rx+: 30/20#Time Cap: 15:00

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4/22/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Partner A: 200m Run w/ Slam Ball Partner B: 200m Run w/ Slam Ball 5/5 Partner Burpees 25 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# -Partner Not Working Holds Slam Ball Overhead.

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4/22/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 5 Sets Clean Lift Off Clean Pull Power Clean Tall Clean Pause Clean 2: Pause Clean (OTM 15:00) 1 Pause Squat Clean2 Second Pause at Knee 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Front Squat (10-10-10-10)

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4/21/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 16/13 Calorie Row Odd: 8 Burpee Box Jump Overs5 Possible Rounds Rest 2:00 Then Begin Next Portion 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Chest to Bar Pull Ups Rx+: 6/4 Bar Muscle Ups 15 Shoulder to Overhead Rx: 75/55# Rx+: 115/85# 30 Double UndersRest 2:00 Then Begin Next Portion 1.C: Metcon (Time) 100 Alt. Front Rack Lunges Rx: 45/35#-Can Only Rest…

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4/20/2017

CrossFit Dark Side – CrossFit 1: Romanian Deadlift (5-5-5-5-5) Bar does not touch the ground, slight knee bend that does not change during the movement. 2: Metcon (Time) 3 Rounds 400m Run 15 Hang Power Cleans Rx: 95/65# Rx+: 135/95# 2 Rope ClimbsTime Cap: 18:00

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