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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4/12/2017

CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15:00) 2: Metcon (Time) 400m Run 21 Box Jumps Rx: 24/20” 400m Run 15 Box Jumps 400m Run 9 Box JumpsTime Cap: 15:00

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4/10/2017

CrossFit Dark Side – CrossFit 1: Front Squat (12-12-12-12) 2: Metcon (Time) 3 Rounds 30 Wall Balls Rx: 20/14# Rx+: 30/20# 20 Deadlifts Rx: 225/155# 10 Handstand Push Ups Rx+: StrictTime Cap: 20:00

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4/08/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 4 Sets Clean Lift Off Clean Pull Power Clean Hang Squat Clean Jerk Balance Press of Jerk Stance 2: Clean & Jerk Complex (Every 1:30 / 15:00 (10 Sets)) 1 Power Clean 1 Hang Squat Clean 2 Jerks 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Push Press (10-10-10-10)

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4/08/2017

CrossFit Dark Side – Free WOD Metcon (Time) Teams of 3 Deck of Cards Hearts: X2 Lunges Diamonds: Burpees Clubs: KB Swings Spades: Pull Ups Jokers: 400m Run Hearts, Diamonds, and Jokers must be completed by the entire group. Spades and Clubs can be partitioned however.Time Cap: 25:00

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4/07/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Every 3:00 / 15:00 (5 Sets) 200m Run 15 Wall Balls Rx: 20/14# Rx+: 30/20# 25 Double Unders5 Possible Rounds 2: Metcon (AMRAP – Rounds and Reps) 21-15-9 DB Squat Cleans Rx: 40/25# Rx+: 50/35# Renegade Rows Time Cap: 13:00Rest 2:00 3: Metcon (Time) 400m DB Farmer Carry

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