WOD

03/08/2021

CrossFit Dark Side – CrossFit 1: Pause FSQ + FSQ (20:00 To Find A Heavy Complex) Pause Front Squat Front Squat 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 10 Ground to Overhead Rx: 95/65# 10 Burpees Over BarGround to Overhead can be either a Power Snatch or Clean & Jerk.

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03/06/2021

CrossFit Dark Side – Saturday WOD 1: Power Snatch (15:00 To Find A Heavy 1RM) 2: Metcon (Time) 5 Rounds 200m Run 30 Double Unders 15 Wall Balls Rx: 20/14# Rx+: 30/20# 7 Hang Power Snatches Rx: 95/65# Rx+: 135/95#

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03/05/2021

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 – 15/12 Calories – 10 Thrusters Rx: 95/65#Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 6 Devil Presses Rx: 40/25# Rx+: 50/35# 6 Chest to Bars Rx+: 3 Ring Muscle Ups2 Dumbbells Rest 2:00 and begin 1.C 1.C: Metcon (Time) 400m Farmers Carry Rx: 40/25# Rx+: 50/35#

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03/04/2021

CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 30 Sit-Ups 20 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 2 Rope ClimbsTime Cap: 21:00 2: Metcon (No Measure) ***Extra Credit*** Spend 15:00 working on Max Distance Handstand Walks or Handstand Walking Progressions

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03/03/2021

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 20 Jumping Lunges Rx+: Pistols 10 BurpeesRight Into 1.B 1.B: Clean and Jerk (8:00 To Find A Heavy 1RM)

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03/02/2021

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 5 Handstand Push-Ups Rx+: Strict 10 Toes to Bar 15 Power Snatches Rx: 75/55# 200m Run 2: Metcon (No Measure) Accessory Work – 3 Sets 10 DB Hammer Curls 10 DB Bench Press

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03/01/2021

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A 5RM) 2: Metcon (Time) 50 Deadlifts 40 Hang Power Cleans 30 Front Squats 20 Push Presses 10 Thrusters Rx: 95/65# Rx+: 135/95#Time Cap: 15:00

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02/27/2021

CrossFit Dark Side – Saturday WOD 1: PSN + SNBAL (15:00 To Find A Heavy Complex) Power Snatch Snatch Balance 2: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 Partner Version Partner A – Max Calories Partner B – Buy-In – 10 Burpees Right Into 2 Rounds 30 Double Unders 2 Rope Climbs You only perform the burpees once then complete the 2 rounds. Partners will then rotate. Solo Version AMRAP 10 Burpees 30 Double Unders 2 Rope Climbs

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02/26/2021

CrossFit Dark Side – CrossFit 1: Front Squat (15:00 To Find A Heavy 5RM) 2: Metcon (Time) 5 Rounds 4 Power Cleans Rx: 165/115# Rx+: 225/145# 6 Chest to Bar Pull-Ups Rx+: BMU’s 8 Burpee Box Jump Overs Rx: 24/20″Time Cap: 18:00

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02/25/2021

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 5:00 / 2:00 x 4 Buy-In: 400m Run Remaining Time 15 Ball Slams Rx: 25/15# 15 Push-UpsPick up where you left off after rest and buy-in.

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