1/04/2017

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (Time) 4 Rounds 25 Sit-Ups 5 Dumbbell Deadlifts Rx: 40/25# Rx+: 50/35# 5 Dumbbell Front Squats 5 Dumbbell Shoulder to Overhead 1 Rope Climb Rx+: 1 LeglessTime Cap: 15:00

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1/03/2017

CrossFit Dark Side – CrossFit 1.A: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Rest 10:00 and begin 1.B 1.B: CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target

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1/02/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 25 Wall Balls Rx: 20/14# Rx+: 30/20# 200m Run 80′ Bear Crawl Rx+: 40′ Handstand Walk 200m Run29 Reps Per Round 80′ Bear Crawl – 2 Reps (40’/40′) 40′ HS Walk – 2 Reps (20’/20′) 2: Metcon (No Measure) AMRAP 5:00 10 Weighted V-Ups Rx: 15/10# Plate :10 Hollow Hold 20 Russian Twists Rx: 15/10# Plate :10 Hollow Hold

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12/30/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Kettlebell 20 Double Unders 10 Kettlebell Swings 5 Burpees Over PartnerPartner alternate rounds and then one round is completed.

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12/30/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Squat Snatch 2: PSN + OHS + SN + OHS (1:30 / 15:00 (10 Sets)) Power Snatch Overhead Squat Snatch Overhead Squat 3: Pause Snatch Deadlift (5 x 2) 5 Second Pause 1 inch off the ground then finish the deadlift. 4: Metcon (AMRAP – Rounds) EMOM – 5:00 5 Back Squats – 75%

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12/29/2017

CrossFit Dark Side – CrossFit Tommy Mac (Time) 2 Rounds 12 Burpees 12 Thrusters Rx: 115/75# 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead SquatsTime Cap: 32:00

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12/28/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 3 Rounds 21 Box Jumps Rx: 24/20″ 15 Deadlifts Rx: 185/125# Rx+: 225/155# 9 Handstand Push UpsTime Cap: 14:00 2: Metcon (Calories) Row 1:00 / 1:00 x 7 Post Calorie

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12/27/2017

CrossFit Dark Side – CrossFit 1: Thruster (5-5-5-5-5) From the floor. 1st rep can be a squat clean thruster. 2: CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65#…

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12/26/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 10 Burpees 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 2: Metcon (Time) 100 Ab-Mat Sit-Ups Every 1:00 6 Arch RocksTime Cap: 8:00

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12/23/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 40 Calorie Row Partner A: 120′ Bear Crawl Partner B: 120′ Bear Crawl 50 Wall BallsRow and Wall Balls can be partitioned as needed.

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