WOD

03/25/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Reps) AMRAP 20:00 400m Run 10 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 400m Run 20 Kettlebell Swings Etc..Add 10 KB Swings each round. Post total number of Kb Swings completed. 2: Metcon (No Measure) Accessory Work – 3-5 Sets 5/5 Dumbbell Overhead Squats 15/12 Calorie Bike 10-20 GHD’s

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03/23/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 3 Sets Clean Pull Tall Clean Jerk Balance Jerk Press Split Jerk 2: CL + 2 FSQ + J (1:30 x 10) Squat Clean 2 Front Squats JerkJerk is a Split Jerk! 3: CL DL – Tempo Decent (1-1-1-1-1) Clean Deadlift Tempo DecentAfter standing tall, take 10 seconds to lower the barbell back down. 4: PP + PJ + SJ (Take 15:00 to build to a…

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03/23/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 35/25 Calories 40′ Walking Lunge 8 Synchro Burpees 30 Synchro Squats 8 Synchro Burpees 40′ Walking Lunge

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03/22/2019

CrossFit Dark Side – CrossFit Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

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03/21/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 75/55 Calories Remaining Time: 20 Wall Balls Rx: 20/14# 20 Sit-Ups 1 Rope Climb 2: Metcon (No Measure) ***Extra Credit*** Spend 15:00 working on a weakness of your choice

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03/20/2019

CrossFit Dark Side – CrossFit 1: Power Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 10,9,8…3,2,1 Power Snatch Rx: 75/55# Rx+: 115/85# 1 Wall Walk after each set of PSNTime Cap: 12:00

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03/19/2019

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5-5) 2: Metcon (Time) 4 Rounds 200m Run 10 Thrusters 10 Pull Ups Rx+: C2BRounds 1&3: Rx: 95/65# Rounds 2&4: Rx: 40/25# Rx+: 50/35# Time Cap: 16:00

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03/18/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 75 Double Unders 20 Burpees 15 Dumbbell Deadlifts Rx: 40/25# Rx+: 50/35# 2: Metcon (No Measure) Accessory Work – 3-5 Sets 2/2 Turkish Get-Ups 10 Dumbbell Bent Over Rows 15/12 Calorie Ski

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03/16/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets 2 Clean Pulls 2 Clean High Pulls 2 Power Cleans 2: Power Clean (OTM 15:00 – 2 Reps) Not Touch & Go. 3: Pause Clean Pull (2-2-2-2-2) 5 Second Pause – 1″ Off Ground 4: Enderton FSQ Complex (15:00 To Find A Heavy Complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat

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