12/15/2017

CrossFit Dark Side – CrossFit 1: Metcon (6 Rounds for reps) AMRAP 4:00 / 1:30 x 6 400m Run Rds 1 & 4: Max Clean & Jerks Rx: 135/95# Rds 2 & 5: Max Power Snatches Rx: 115/80# Rds 3 & 6: Max Thrusters Rx: 95/65#

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12/14/2017

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 4:00 / 4:00 x 3 Calorie RowDuring rest complete: 6 – 10 Strict Pull Ups 6 – 10 Strict Ring Dips 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 20 Sit Ups 15 Ball Slams Rx: 25/15# 1 Rope Climb Rx+: Legless

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12/13/2017

CrossFit Dark Side – CrossFit 1: Power Snatch (Every :45 x 16 ) 2: Metcon (Time) 3 Rounds 50 Air Squats 15 Bar Facing Burpees 10 Clean & Jerks Rx: 135/95# Rx+: 165/115Time Cap: 18:00

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12/12/2017

CrossFit Dark Side – CrossFit 1: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar 2: Metcon (No Measure) Core Conditioning 1:00 Plank :30 Hollow Rock 1:00 Plank – Left Side :30 Russian Twists 1:00 Plank – Right Side :30 Tuck-Up

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12/11/2017

CrossFit Dark Side – CrossFit 1: Pause OHS + OHS (5 x 1 + 1) Pause Overhead Squat Overhead Squat2 second pause at the bottom of the squat. 2: Metcon (Time) 600m Run 60 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 400m Run 40 Wall Balls Rx: 20/14# Rx+: 30/20# 200m Run 20 Alt. PistolsTime Cap: 17:00

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12/08/2017

Announcements All Classes Cancelled Saturday, Dec. 9th For Reindeer Games. CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 17/13 Calorie Row Odd: 10 Overhead Squats Rx: 95/65# Rx+: 135/95#Rest 2:00 and Begin 1.B 1.B: Metcon (Time) 15 Burpee Box Jump Overs Rx: 24/20″ 400m Run 15 Burpee Box Jump Overs Rest 2:00 50 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35#

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12/07/2017

Announcements All Classes Cancelled Saturday, Dec. 9th For Reindeer Games. CrossFit Dark Side – CrossFit 1: Bench Press (3-3-3-3-3) 2: Metcon (4 Rounds for reps) Tabata (:20/:10 x 8) Press Rx: 45/35# Tuck-Ups Push Press Weighted V-Ups Rx: 15/10#Rest 1:00 Between Tabatas.

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12/06/2017

CrossFit Dark Side – CrossFit 1.A: Clean and Jerk (5:00 to Find 1RM) Only 3 Attempts. Rest 1:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 30 Double Unders 15 Wall Balls Rx: 20/14# Rx+: 30/20# 7 BurpeesRest 1:00 and Begin 1.C 1.C: Clean and Jerk (5:00 to Find 1RM) Only 3 Attempts

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12/04/2017

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) Starting at 80% 2: Metcon (Time) 50 Ball Slams Rx: 25/15# 40 Toes to Bar 30 Shoulder to Overhead Rx: 95/65# Rx+: 115/80# 20 Pull Ups Rx+: Chest to Bar 10 Burpee ClustersTime Cap: 15:00

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12/02/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 30 Double Unders 15 KB Swings 40′ Walking LungePartners will go round for round.

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