4/06/2017

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 14:00 15 Box Jump Overs Rx: 24/20” Rx+: 30/24” 10 Toes to Bar 5 Thrusters Rx: 135/95# Rx+: 185/125#

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4/04/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 5 Power Cleans Rx: 155/105# Rx+: 225/155# 5 Front Squats 12 Pull Ups 15 Sit Ups 2: Metcon (No Measure) 2 Rounds 2:00 Plank Hold 1:00 Left (1st RD) / 1:00 Right (2nd RD)

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4/03/2017

CrossFit Dark Side – CrossFit 1: Back Squat (10-10-10-10) 2: Metcon (Time) For Time 100 Burpees -Every 2:00 Stop and Run 200mWorkout Begins With Run Time Cap: 20:00

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4/01/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 400m Run w/ Wall Ball 10 Synchronized Burpees 50 Wall Balls Rx: 20/14# Rx+: 30/20#Wall Balls partitioned as needed

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4/01/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 5 Sets Snatch Lift Off Snatch Pull Muscle Snatch Power Snatch Snatch Balance 2: Snatch Complex (Every 1:30 / 15:00 (10 Sets)) 1 Power Snatch 1 Snatch Balance 1 Overhead Squat 3: Snatch Pull (2-2-2-2-2) 4: Snatch Grip Push Press (4-4-4-4)

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3/31/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alternating EMOM 10:00 Even: 16/13 Calorie Row Odd: 10 Overhead Squats Rx: 95/65# Rx+: 135/95#Rest 2:00 1.B: Metcon (No Measure) 3 Rounds 20 Overhead Alt. Lunges Rx: 45/35# 10 Handstand Push UpsRest 2:00 1.C: Metcon (Time) 150 Sit-UpsTime Cap: 35:00

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3/30/2017

CrossFit Dark Side – CrossFit 1: Bench Press (5-5-5-5-5) 2: Metcon (Time) 3 Rounds 50 Double Unders 15 Pull Ups 14 Weighted Box Step Ups Rx: 40/25# Rx+: 50/35#Everyone Uses 20” Box Time Cap: 15:00

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3/29/2017

CrossFit Dark Side – CrossFit 1: Hang Power Clean (OTM 15:00) 2: Metcon (Time) 30-20-10 Kettlebell Swings Rx: 53/35# Rx+: 70/53# Wall Balls Rx: 20/14# Rx+: 30/20#Time Cap: 11:00

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3/28/2017

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) Tabata (:20/:10 x 8) Press Rx: 45/35# Front Squat Push Press ThrusterRest 1:00 Between Tabata’s. You can only set the bar during the 1:00 rest. Burpee penalty for setting bar down early. 2: Metcon (No Measure) AMRAP 5:00 10 Hollow Rocks 10 V-Ups :10 Hollow Hold 15 Supermans

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