1/28/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Partner A: 200m Run w/ Wall Ball Partner B: Hold Extended Arm Push Up 20 Clapping Push Ups 50 Wall Balls Both partners complete run then move into push ups and wall balls. Wall Balls maybe partitioned however

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1/28/2017

CrossFit Dark Side – Barbell Club 1: Clean & Jerk Complex Warm-Up (6 Sets) 1 Clean Pull 1 Tall Power Clean 1 Tall Squat Clean 1 Jerk Balance 1 Press from Jerk Stance 2: Clean & Jerk Complex (Every 1:30 / 18:00 (12 Sets)) 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Jerk 3: Romanian Deadlift (5-5-5-5-5) Bar does not touch the ground, slight knee bend that does not change during the movement.

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1/27/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds) Every 2:00 For 10:00 40 Double Unders 5 Pull Ups 10 Push Ups 15 SquatsRest 2:00 Then Begin 2nd Portion 2: Metcon (Time) 30-20-10 Box Jump Overs Rx: 24/20” Rx+: 30/24” Shoulder to Overhead Rx: 95/65# Rx+: 135/95# Rest 2:00 2 Rounds 200m Farmer Carry Rx: 40/25# Rx+: 50/35# 20 Handstand Push UpsTime Cap: 38 Minutes

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1/25/2017

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15 Minutes) 2: Metcon (Time) 800m Run 50 Wall Balls Rx: 20/14# Rx+: 30/20# 400m Run 30 BurpeesTIme Cap: 16 Minutes

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1/24/2017

CrossFit Dark Side – CrossFit 1: CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the round of 21, go on to 24. If you complete 24, go on…

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1.23.17

CrossFit Dark Side – CrossFit Kids Kids Warmup 10 Squats 10 Pushups 10 Lunges Broad Jumps Agility ladder Forward rolls Skin the Cats Kids Skillwork Press (Optional 5 minute E30on30) Start with 10 reps (10-19 reps) Kids Wod Obstacle Course: (burpees while you wait) Skin the Cats Agility Ladder Forward Rolls Lunges with Plate OH Hot Lava Over-Under Sprint through cones

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1/23/2017

CrossFit Dark Side – CrossFit 1: Front Squat (1-1-1-1-1) 2: Metcon (Time) 3 Rounds 18 Deadlifts Rx: 75/55# Rx+: 115/85# 12 Hang Power Snatches 6 Overhead SquatsTime Cap: 12 Minutes

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1/21/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Free WOD AMRAP 20 Minutes Buy-In: 800m Run In Time Remaining Partner A 3 DB Manmakers Rx: 40/25# Rx+: 50/35# 10 Pull Ups 15 Ball Slams Rx: 25/15# Partner B Holds Plank Partner A must complete AMRAP then A and B switch. Partner A can only work while Partner B is in the plank position.

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