6/28/2017

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) Starting at 75%+ 2: Metcon (Time) 3 Rounds Double Unders Rx: 50 Rx+: 100 (If have double unders you should do Rx+) 25 Thrusters Rx: 45/35# (Empty Bar)Time Cap: 16:00

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6/27/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastic Conditioning EMOM 15:00 (5 Sets) 1st – 4-8 Handstand Push Ups (2 Second Pause @ Lockout) 2nd – 5-10 Strict Pull Ups 3rd – 10-15 Tuck Ups 2: Metcon (Time) 5 Rounds 10 Power Cleans Rx: 95/65# Rx+: 135/95# 200m RunTime Cap: 16:00

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6/26/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Toes To Bar 5 BurpeesRest 3:00 and then clock starts for the snatch. 2: Snatch (20:00 To Find 1RM) Squat

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6/24/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of Three AMRAP 20:00 Partner A: 20 Calorie Row Partner B: Plank Partner C: 1 DB Manmaker 10 Pull Ups 20 Jumping LungesPartner rotate when Partner A completes calorie row.

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6/24/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Pull Snatch High Pull Muscle Snatch Tall Snatch Squat Snatch 2: 2-Pos SN (Floor & Above Knee) (OTM 15:00) Full Squat 3: Pause Snatch Pull (2-2-2-2-2) Pause at Knee then finish the pullAll Sets at 100%+ of 1RM Snatch 4: Overhead Squat (3-3-3-3-3)

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6/23/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) 1:30 / :30 x 5 (10:00) 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 7 Burpees Max Double UndersScore is total number of double unders. Rest 2:00 – Begin Next Part. 1.B: Metcon (Time) 3 Rounds 20 Alt. Front Rack Lunges Rx: 95/65# Rx+: 115/85# 10 Thrusters Rest 2:00 3 Rounds 400m Run 25 Push-UpsTime Cap: 36:00

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6/21/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 7 Double Kettlebell Deadlifts Rx: 53/35# 7 Double Kettlebell Front Squats 7 Double Kettlebell Push Presses 30 Double Unders Rest 1:00 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning AMRAP 6:00 20 Russian Twists 15 Tuck-Ups :10 Hollow Hold

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6/20/2017

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00) 2 Touch and Go Power Cleans 2: Metcon (Time) 21-15-9 Box Jumps Rx: 24/20″ Power Snatches Rx: 75/55# Chest-to-BarsTime Cap: 15:00

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6/19/2017

CrossFit Dark Side – CrossFit 1: Shoulder Press (5-5-5-5-5) 2: Metcon (Time) 800m Run 60 Sit Ups 50 Wall Balls Rx: 20/14# Rx+: 30/20# 40 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 30 Burpees

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