12/26/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 10 Burpees 30 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 2: Metcon (Time) 100 Ab-Mat Sit-Ups Every 1:00 6 Arch RocksTime Cap: 8:00

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12/23/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 40 Calorie Row Partner A: 120′ Bear Crawl Partner B: 120′ Bear Crawl 50 Wall BallsRow and Wall Balls can be partitioned as needed.

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12/23/2017

CrossFit Dark Side – CrossFit Metcon (Time) Barbellpalooza Teams of 3 3 Rounds for time: Buy in: 400m med ball run as team 30 Front Squats 30 Hang Power Cleans 30 Shoulder to Overhead 30 Back Squats 30 Deadlifts 30 synchro bar facing burpees (2 people) 65 Rx 55 scaled

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12/22/2017

CrossFit Dark Side – CrossFit 12 Day’s of Christmas (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 Wall Balls Rx: 20/14# Rx+: Alt. Pistols 11 Dumbbell Thrusters 12 Burpee Chest to Bar Pull Ups Rx+: Burpee…

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12/21/2017

CrossFit Dark Side – CrossFit 1: Push Press (3-3-3-3-3) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Buy-In: 60/42 Calorie Row 10 Pull Ups 15 KB Swings Rx: 53/35# Rx+: 70/53# 30 Russian Twists Rx: 25/15#

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12/20/2017

CrossFit Dark Side – CrossFit 1: Metcon (Distance) 20:00 Continuous Running 2: Metcon (Time) 5-10-15-20 Wall Balls Rx: 20/14# Rx+: 30/20# BurpeesTime Cap: 12:00

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12/19/2017

CrossFit Dark Side – CrossFit 1.A: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# 1.B: CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk

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12/18/2017

CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (Time) 4 Rounds 5 Thrusters Rx: 135/95# Rx+: 165/115 30 Double Unders 200m RunTime Cap: 16:00

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12/16/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Clean Lift Off Clean Pull Tall Power Clean Hang Power Clean Power Clean 2: HPCL + PCL (OTM 15:00) Hang Power Clean Power Clean 3: Segmented Clean Pull (5 x 2) Pausing at “1, Knee, Mid-Thigh then finish the pull Record Heaviest Successful Lift 4: Front Squat (2-2-2-2-2)

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12/16/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 100 Double Unders 10 Dumbbell Manmakers 10 Synchro Burpees 200m RunDouble unders and manmakers can be partitioned as needed.

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