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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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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