WOD

09/19/2019

CrossFit Dark Side – CrossFit 1: Metcon (6 Rounds for reps) AMRAP 3:00 / 1:00 x 5 20/15 Calories 10 Burpees Max Sit-Ups 2: Metcon (AMRAP – Rounds and Reps) ***Extra Credit*** AMRAP 7:00 5 Strict Pull-Ups 5 Strict Ring Dips

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09/18/2019

CrossFit Dark Side – CrossFit 1: PSN + SN (OTM 15:00) Power Snatch SnatchNot Touch & Go 2: Metcon (Time) 30-20-10 X3 Double Unders Dumbbell Snatches Rx: 40/25# Rx+: 50/35#Time Cap: 10:00

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09/17/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 6 Power Cleans Rx: 115/85# Rx+ 165/115# 12 Pull-Ups Rx+: Chest to Bars 20 Wall Balls Rx: 20/14# Rx+: 30/20#Time Cap: 22:00 2: Metcon (No Measure) Accessory Work – 3 Sets :20 L-Sit Hold Handstand Walk Practice

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09/16/2019

CrossFit Dark Side – CrossFit 1: Pause Back Squat (20:00 to build to a heavy 3RM) 2 Second Pause At Bottom. 2: Metcon (Time) 400m Run 3 Rounds 10 Hang Power Snatches Rx: 95/65# 10 Overhead Squats 400m RunTime Cap: Out the door before 12:00.

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09/14/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Clean Pull Clean High Pull Power Clean Pause Jerk Dip Pause Push Jerk Push Jerk 2: Power Clean & Push Jerk (OTM 15:00 – 1 Rep) 3: Pause Clean Pull (1-1-1-1-1) 10 Second Pause – 1 Inch Off Ground. 4: Tempo Front Squats (3-2-2-1-1) 3 Seconds Down / 2 Second Pause / Fast Up

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09/14/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Partner KB Farmer Carry 40 Kettlebell Swings 15 Pull-Ups Rx+: 3 Rope Climbs

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09/13/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 6 Single Arm Devils Press Rx: 40/25# Rx+: 50/35#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Reps) AMRAP 8:00 1000m Run (5 Laps) Max Wall Balls Rx: 20/14# Rx+: 30/20#Rest 2:00 and Begin 1.C 1.C: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Alt. Dumbbell Snatches 80′ Bear Crawls Rx: 40/25# Rx+: 50/35#

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09/12/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 15/12 Calories 15 Weighted V-Ups Rx: 15/10# Plate 10 Pull-Ups Rx+: C2B 2: Metcon (AMRAP – Reps) ***Extra Credit*** Tabata (:20/:10 x 8) Perfect Push-Ups

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09/11/2019

CrossFit Dark Side – CrossFit 1: Pause CL DL + HCL + CL + J (1:30 x 10) Pause Clean Deadlift Hang Squat Clean Squat Clean JerkPause 2 Seconds @ Knee. Drop Barbell After Hang Clean. 2: CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand…

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09/10/2019

CrossFit Dark Side – CrossFit 1: Metcon (6 Rounds for reps) AMRAP 3:00 / 1:00 x 6 200m Run 10 Burpees Over Bar Rds 1&4: Max Squat Snatches Rds 2&5: Max Clean & Jerks Rds 3&6: Max Thrusters Rx: 95/65# Rx+: 135/95#

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