12/23/2016

CrossFit Dark Side – CrossFit 1: Metcon (Time) “12 Days of Christmas” 1 Dumbbell Manmaker Rx: 40/25# Rx+: 50/35# 2 Overhead Squats Rx: 95/65# Rx+: 135/95# 3 Power Snatches 4 Hand Release Push Ups Rx+ Handstand Push Ups 5 Shoulder to Overhead 6 Power Cleans 7 Bar Facing Burpees 8 Alt. Dumbbell Snatches 9 Toes 2 Bar 10 Alt. Pistols 11 Dumbbell Thrusters 12 Burpee Chest to Bar Pull Ups Rx+: Burpee Ring Muscle Ups Performed just like the…

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12/22/2016

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (Time) 3 Rounds 25 Wall Balls Rx: 20/14# Rx+: 30/20# 12 Ring Dips 3 Rope ClimbsTime Cap: 16 Minutes

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12/21/2016

CrossFit Dark Side – CrossFit 1: 3-Position Power Clean & Jerk (Every 1:30 for 15:00 (10 Sets)) 3 Position Power Clean + Jerk Floor, Below Knee, Above Knee 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes 40 Double Unders 20 V-Ups 5 Wall Walks

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12/20/1016

CrossFit Dark Side – CrossFit 1: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 12 Minutes 2: Metcon (Time) 3 Rounds 400m Run :30 Rest 200m Run 2:00 RestTime Cap: 18 Minutes

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12/19/2016

CrossFit Dark Side – CrossFit 1: Romanian Deadlift (3-3-3-3-3) Bar does not touch the ground, slight knee bend that does not change during the movement. 2: Metcon (4 Rounds for reps) 4 Rounds of :45 Work /:15 Rest Calorie Row Jumping Lunges Ball Slams Rx: 25/15# Burpees Post Completed Reps Each Round (4 Scores)

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12/17/2016

CrossFit Dark Side – Free WOD 1: Metcon (Time) With a Partner 400m Run 100 Push Ups -Partner Hold Ext. Arm Push Ups 400m Run 150 Kettle Bell Swings Rx: 53/35# Rx+: 70/53# 400m Run 200 Squats 400m Run Both Partners Run Together.Time Cap: 25 Minutes

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12/17/2016

CrossFit Dark Side – Barbell Club 1: Clean & Jerk Warm Up (5 Sets) 2 Muscle Cleans 2 Tall Cleans 2 Jerk Balances 2 Presses From Jerk Position 2: Clean and Jerk (OTM 15 Minutes) 3: Clean High Pull (2-2-2-2-2) 4: Overhead Squat (3-3-3-3-3)

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12/16/2016

CrossFit Dark Side – CrossFit Metcon (Time) 100 Sit Ups 30-20-10 Wall Balls Rx: 20/14# Rx+: 30/20# Box Jumps Rx: 24/20” Rx+: 30/24” Rest 2:00 30-20-10 x3 Double Unders Pulls Ups Rx+: Chest to Bars 100 Sit UpsTime Cap: 38 Minutes

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12/14/2016

CrossFit Dark Side – CrossFit 1: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereTime Cap: 17 Minutes 2: Metcon (No Measure) 18 Rounds of Tabata (:20/:10) Rotating Through Hollow Rock Hold Left Side Plank Right Side Plank

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