5/06/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up: 4 Sets 1 Clean Lift Off 1 Clean Pull 1 Tall Clean 1 Jerk Balance 1 Press From Jerk Stance 1 Split Jerk 2: Clean and Jerk (OTM 15:00) 3: Clean Pull (2-2-2-2-2) Heavy! 4: Push Press (5-5-5-5-5)

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5/05/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 400m Run 30-20-10 Hang Power Cleans Rx: 95/65# Push Ups 400m Run 21-15-9 Power Cleans Rx: 115/85# Burpees 400m Run 15-10-5 Squat Cleans Rx: 135/95# Handstand Push UpsTime Cap: 36:00

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5/04/2017

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 5 Rounds 2:00 Max Calorie Row 2:00 Rest 2: Metcon (Time) 3 Rounds 30 Ball Slams Rx: 25/15# 20 Goblet Squats w/ Slam Ball 10 Toes to Bar

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5/03/2017

CrossFit Dark Side – CrossFit 1: SN DL + PSN + HSN + OHS (1:30 / 15:00 (10 Sets) ) Every 1:30 / 15:00 (10 Sets) 1 Snatch Deadlift 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat 2: The Thruster (Time) 30 Thrusters Rx: 135/95#

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5/02/2017

CrossFit Dark Side – CrossFit 1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning AMRAP 6:00 6 Windshield Wipers Rx: 25/15# Plate 18 Russian Twists :20 Hollow Hold

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5/01/2017

CrossFit Dark Side – CrossFit 1: Front Squat (12-12-12-12) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 40 Double Unders 20 Alternating Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 3 Wall Walks

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4/29/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 4 Sets 3 Tall Snatches 3 Snatch Balances 2: Snatch (OTM 15:00) Full Squat 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip PP + OHS (5 x 2 + 1 ) 2 Snatch Grip Push Press 1 Overhead Squat

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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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