3/25/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 5 Sets 1 Clean Lift Off 1 Clean Pull 1 Muscle Clean 1 Power Clean 2: Power Clean (OTM 12:00) 2 Touch & Go Power Cleans 3: Segmented Clean Pull (2-2-2-2-2) 1″ + Knee + Mid-Thigh + Finish 4: Romanian Deadlift (5-5-5-5) Bar does not touch the ground, slight knee bend that does not change during the movement.

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3/25/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20:00 Partner A: 400m Row Partner B: Plank Hold Partner C: AMRAP 2 Manmakers Rx: 40/25# Rx+: 50/35# 6 Pull Ups 14 Jumping LungesA: Determines when partners rotate. C: Can only work while B is in plank position.

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3/24/2017

CrossFit Dark Side – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ Scaled (Time)…

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3/23/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Gymnastic Conditioning 4 – 6 Sets 5 Strict Pull Ups 5 Strict Ring Dips 8 Pistols 2: Metcon (AMRAP – Rounds and Reps) AMRAP 16:00 Buy-In: 1,500m Row 20 Ball Slams Rx: 25/15# 20 Sit Ups

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3/22/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 4 Wall Walks Odd: 25 Squat JumpsRest 2:00 Then Begin Next Part 2: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 12 DB Thrusters Rx: 40/25# Rx+: 50/35# 6 BurpeesRest 2:00 Then Begin Next Part 3: Metcon (Time) 3 Rounds 18 Hang Power Cleans Rx: 75/55# Rx+: 115/85# 12 Chest to Bar Pull Ups Rx+: 6/4 Muscle Ups (Ring)Time Cap: 36 minutes

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3/21/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 4 Sets 200m Run Rest :30 400m Run Rest 1:00Time Cap: 20:00 2: Metcon (Time) 3 Rounds 20 V-Ups 10 Power Snatches Rx: 135/95# 2 Rope ClimbsTime Cap: 16:00

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3/20/2017

CrossFit Dark Side – CrossFit 1: Push Press (5-5-5-5) All Sets At The Same Weight — 70 – 80% 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Box Jumps Rx: 24/20” Rx+: 30/24” 10 Goblet Squats 20 Alt. Kettlebell Snatches Rx: 53/35# Rx+: 70/53#

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3/18/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 60 Jumping Lunges 400 Run 60 Push Ups 600m Run 60 Goblet SquatsRuns are completed with Slam Ball. Partners may partition reps as needed, partner not working must hold Slam Ball overhead.

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3/18/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) 5 Sets 1 Snatch Pull 1 Snatch High Pull 1 Hang Muscle Snatch 1 Hang Power Snatch. 2: Hang Power Snatch (OTM 12:00) 2 Hang Power Snatch (Below and Above The Knees) 3: Snatch High Pull (2-2-2-2-2) Record Heaviest Successful Lift 4: Overhead Squat (5-5-5-5) All Sets Between 70-80%

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3/17/2017

CrossFit Dark Side – CrossFit CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 185# /…

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