WOD

7/19/2018

CrossFit Dark Side – CrossFit 1: Metcon (3 Rounds for reps) Interval WOD 3 Rounds 1:00 Calories 1:00 Jumping Lunges 1:00 KB Swings Rx: 53/35# Rx+: 70/53# 1:00 Goblet Squats Rx: 53/35# Rx+: 70/53# 1:00 Burpees 1:00 RestFight Gone Bad Style. Running rep count each round. (3 Scores) 2: Metcon (Time) ***Extra Credit*** 150 Ab-Mat Sit-UpsTIme Cap: 10:00

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7/18/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Hang Squat Snatches Rx: 75/55# Rx+: 115/85# 6 Chest to Bar Pull Ups Rx+: 3/2 Ring Muscle UpsRight Into 1.B 1.B: Squat Clean (10:00 To Find 1RM)

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7/17/2018

CrossFit Dark Side – CrossFit 1: Metcon (2 Rounds for time) Run Conditioning Every 5:00 / 20:00 (4 Sets) Rx: 600m Run Rx+: 800m RunPost Fastest and Slowest Runs (2 Scores) 2: Metcon (Time) 5-10-15-20 Deadlifts Rx: 185/125# Rx+: 225/155# Bar Facing BurpeesTime Cap: 15:00

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7/16/2018

CrossFit Dark Side – CrossFit 1: Back Squat (5-5-5-5-5) 2: Metcon (Time) 5 Rounds 10 Dumbbell Shoulder to Overhead Rx: 40/25# Rx+: 50/35# 10 Toes to BarTime Cap: 12:00

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7/14/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sottz Press 3 x 5 3 Sets Snatch Pull Snatch High Pull Muscle Snatch Tall Snatch Snatch 2: Pause Snatch (OTM 15:00) Pause 2 Seconds at the knee. Full squat each rep. Record Heaviest Successful Lift 3: Deficit Snatch Deadlift (5 Sets ) Tempo Decent – 8 Seconds Down. 4: Snatch Grip PP + OHS 2 Snatch Grip Push Press 1 Overhead Squat

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7/14/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run 20 Synchro Squats 15 Hanging Knee Raises Rx+: T2B 7 Synchro BurpeesSplit Knee Raises

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7/13/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/11 Calorie Row Odd: 3 Clean & Jerks Rx: 70% of 1RM.Rest 2:00 1.B: Metcon (AMRAP – Reps) AMRAP 8:00 Wall Balls Rx: 20/14# Rx+: 30/20# -Every 1:00 and starting with perform 15/10 Push-UpsRest 2:00 1.C: Metcon (Time) 600m Farmer Carry Rx: 40/25# Rx+: 50/35# Clean and Jerk This is only here to look up your 70%!

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7/12/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 4:00 / 1:00 x 5 Buy-In: 400m Run 6 Pull Ups 12 Ball Slams Rx: 25/15#Pick up where you left off at the beginning of each 4:00 AMRAP. Score is rounds and reps of Pull Ups and Ball Slams. 2: Metcon (Calories) ***Extra Credit*** Tabata – (:20/:10 x 8) Calorie Bike, Ski, or Run

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7/11/2018

CrossFit Dark Side – CrossFit 2: 2 Hang Snatches (OTM 15:00) 1 Hang Squat Snatch (Below Knee) 1 Hang Squat Snatch (Above Knee) 2: Metcon (Time) 21-15-9 Handstand Push-Ups Rx+: Strict 80′ Overhead Walking Lunge Rx: 45/35# PlateTime Cap: 15:00

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7/10/2018

CrossFit Dark Side – CrossFit 1: Metcon (6 Rounds for reps) AMRAP 2:00 / 1:00 x 6 Buy-In: 15 Bar Facing Burpees 1st & 4th Rd: Max Power Cleans Rx: 135/95# 2nd & 5th Rd: Max Hang Power Clean & Jerks Rx: 115/85# 3rd & 6th Rd: Max Thrusters Rx: 95/65#Score is barbell reps only. 6 separate scores. 2: Metcon (AMRAP – Rounds and Reps) Core Conditioning – AMRAP 6:00 20 Sit-Ups 20 Russian Twists Rx: 25/15# Slam Ball

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