WOD

8/15/2018

CrossFit Dark Side – CrossFit 1: PCL + HCL + Jerk (OTM 15:00) Power Clean Hang Squat Clean Jerk 2: Metcon (Time) 3 Rounds 12 Deadlifts 9 Front Squats 6 Shoulder to Overhead 3 ThrustersRx: 115/85# Rx+: 155/105# 5 Bar Facing Burpees with you break during the round. Time Cap: 13:00

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8/14/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy In: 1,000m Run (5 Laps) 30 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 20 Box Jumps 10 Chest to Bar Pull-Ups Rx+: 6/4 Bar Muscle Ups 2: Metcon (No Measure) Core Conditioning – AMRAP 5:00 Weighted V-Ups 6 Supermans Every Time You Break.

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8/13/2018

CrossFit Dark Side – CrossFit 1: Back Squat (3-3-3-3-3) 2: Metcon (AMRAP – Reps) EMOM 10:00 10 Wall Balls Rx: 20/14# Rx+: 30/20# Max Burpees In Remaining TimeScore is total burpees.

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8/11/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Power Clean 3 Sets 1 Clean Pull 1 Clean High Pull 3 Power Cleans (Catch Bar Lower Each Rep) 2: Power Clean (OTM 15:00) 3: Deficit Clean Pull (2-2-2-2-2) 4: Tempo Front Squats (2-2-2-2-2) Each Rep – 3 Down / 2 Pause / 1 Up

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8/10/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 15/11 Calorie Row Odd: 20 Squat Jumps Rx+: 12 PistolsRest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 20 Ab-Mat Sit-Ups 10 Shoulder to Overhead Rx: 135/95# Rx+: 165/115#Rest 2:00 1.C: Metcon (Time) 400m Suit Case Carry Rx: 70/53#200m – Left Arm / 200m – Right Arm

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8/09/2018

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) AMRAP 5:00 / 1:00 x 4 600m Run Max Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# – 3 Burpees every time you set the dumbbells down. 2: Metcon (No Measure) ***Extra Credit*** 3 Rounds 20/14 Row, Bike, Ski Calories 1:00 Handstand HoldUse a different machine each round if possible. Rest as needed between rounds. Go directly into HS Hold after calories and focus on controlling breathing while upside down.

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8/08/2018

CrossFit Dark Side – CrossFit 1: Hang Power Snatch (OTM 15:00) 2: Metcon (Time) 21-15-9 Hang Power Snatches Rx: 75/55# Rx+: 115/85# 7-5-3 Bar Muscle UpsTime Cap: 12:00

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8/07/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 60 Double Unders 30 Overhead Squats Rx: 95/65# 15 Bar Facing Burpees 2: Metcon (No Measure) Core Conditioning Hollow Hold – :15 / :15 x 10

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8/06/2018

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (Time) 5 Rounds 10 Pull Ups Rx+: Chest to Bar 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53#Time Cap: 14:00

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