3/02/2017

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5) Same weight for all 4 sets. Pick a weight between 70-80% 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 15 V-Ups 15 Ball Slams Rx: 25/15# 15 Burpees

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3/01/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 200m Run X 10 Rest :30 Between Runs Rest 2:00 After Last Run 3 Rounds 12 Clusters Rx: 95/65# 12 Toes to Bar Rest 2:00 30 Handstand Push Ups Rx+: StrictTime Cap: 36:00

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2/28/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) 3 Sets 5 Strict Pull Ups 5 Strict Ring Dips 2: Muscle Up Practice – Class (No Measure) Muscle Up Practice 2 x 2 False Grip Pulls 2 x 2 Toes to Ring – Focus on the swing 2 x 2 Hips to Ring – Big hip pop getting the body weightless and finishing with the arm pull to the rings 2 x 2 Muscle Up Transitions – On the…

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2/27/2017

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5) Same weight for all 4 sets. Pick a weight between 70-80% 2: Metcon (Time) 3 Rounds 75 Double Unders 25 Wall Balls Rx: 20/14# Rx+: 30/20#Time Cap: 15 Minutes

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2/25/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 Partner A: 400m Run Partner B: 25 KB Swings Rx: 53/35# Rx+: 70/53# Both Partners: 50 Synchronized Lunges Both Partners: 30 Synchronized SquatsEach Round Partners Switch For Run and KB Swings

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2/25/2017

CrossFit Dark Side – Barbell Club 1: 3-Pos CL & J Warm Up (1-1-1-1-1) Lift Off Clean Pull Tall Clean Push Jerk Split Jerk 2: 3-Position Clean + Jerk (1:30 / 15:00 (10 Sets)) 3 Position Squat Clean + Jerk Floor, Below Knee, Mid-Thigh 3: Clean Pull (2-2-2-2-2) 4: Tempo Front Squats (3-3-3-3) 4 Seconds Down 2 Second Pause 1 Second Up

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2/24/2017

CrossFit Dark Side – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes CrossFit Games Open 17.1 Scaled (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30…

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2/23/2017

CrossFit Dark Side – CrossFit 1: Shoulder Press (5-5-5-5) All Sets @ 70-80% 2: Metcon (AMRAP – Rounds and Reps) AMRAP 14:00 200m Run 40 Double Unders 20 Sit-Ups

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2/22/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 (5 Sets) 10 DB Deadlifts Rx: 40/25# Rx+: 50/35# 10 Hang Cleans 10 Shoulder 2 OverheadRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 6:00 20 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Handstand Push UpsRest 2:00 1.C: Metcon (Weight) 10:00 To Find 1RM Snatch (Muscle, Power, or Squat)

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2/21/2017

CrossFit Dark Side – CrossFit 1: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Extra Credit Spend 15 Minutes working on a weakness. Examples: Double Unders, Muscle Ups, Core, Mobility (ROMWOD), Conditioning, Etc. If you need suggestions, ask your coach!

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