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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4/19/2017

CrossFit Dark Side – CrossFit 1: 3-Position Power Snatch (Every 1:30 / 15:00 (10 Sets)) 3 Position Power Snatch (Floor, Below Knee, Above Knee) 2: Metcon (Time) 20 Toes to Bar 40 Push Ups 60 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 40 Push Ups 20 Toes to BarTIme Cap: 15:00

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4/18/2017

CrossFit Dark Side – CrossFit 1: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning AMRAP 6:00 20 Russian Twists Rx: With A Slam Ball 10 Hollow Rocks :10 Hollow Hold 15 Supermans

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4/17/2017

CrossFit Dark Side – CrossFit 1: Gymnastics Conditioning 1 4 – 6 Sets 5 Strict Ring Dips 5 Strict Pull Ups 5 Strict Handstand Push Ups *No Kipping – Use Bands If Needed *Stack As Many Ab-Mats Needed To Perform Strict HSPU. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 1 Mile Run or 2,000m Row (If you didn’t do Friday’s WOD, you don’t have a choice!) Remaining Time 1 Deadlift Rx: 135/95# Rx+: 185/125# 1 Squat…

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4/15/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Partner A 15 Wall Balls 10 Alt Dumbbell Snatches 5 Burpee Broad Jumps Partner B: Holds PlankOnce Partner A Completes AMRAP, Partner Switch and Partner B Completes AMRAP.

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4/15/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 5 Sets 1 Snatch Pull 1 Snatch High Pull 1 Hang Muscle Snatch 1 Hang Power Snatch 1 Hang Squat Snatch 2: Hang Snatch (OTM 15:00) Full Squat 3: Snatch High Pull (2-2-2-2-2) Record Heaviest Successful Lift 4: Overhead Squat (10-10-10-10)

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4/14/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 1 Mile Run Rest 2:00 50 Thrusters Rx: 95/65# -10 Bar Facing Burpees If You Drop The Bar Rest 2:00 100 Double Unders 30 Burpees 15/10 Ring Muscle Ups (Scale to Bar Muscle Ups, Jumping, or Transitions)Time Cap: 38:00

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4/13/2017

CrossFit Dark Side – CrossFit 1: Bench Press (5-5-5-5-5) 2: Metcon (3 Rounds for reps) 3 Rounds of 1:00 Stations Calorie Row Shoulder to Overhead Rx: 95/65# Ball Slams Rx: 25/15# Jumping Lunges Hollow Rocks RestPost Total Reps From Each Round (3 Rounds)

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