WOD

12/12/2018

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 21-15-9 Hang Power Clean & Jerks Rx: 95/65# Rx+: 115/85# Pull-Ups Rx+: Chest to BarsTime Cap: 12:00

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12/11/2018

CrossFit Dark Side – CrossFit 1.A: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# 1.B: CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk 2: Clean and Jerk

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12/10/2018

CrossFit Dark Side – CrossFit 1: Push Press (3-2-1-1-1) 2: Metcon (Time) 3 Rounds 400m Run 15 Thrusters Rx: 95/65# Rx+: 115/85# 10 Bar Facing BurpeesTime Cap: 16:00

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12/07/2018

CrossFit Dark Side – CrossFit 1: Metcon (Time) 50 Dumbbell Burpee Deadlifts Rx: 40/25# Rx+: 50/35# 40 Power Snatches Rx: 135/95# 30 Dumbbell Thrusters 20 Overhead Squats 10 Rope ClimbsTime Cap: 30:00

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12/06/2018

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds 1:00 Calories 1:00 Jumping Lunges 1:00 Double Unders 1:00 Rest 2: Metcon (No Measure) ***Extra Credit*** 3-5 Sets 10 Hammer Curls 7-10 Strict Ring Dips Max Unbroken Strict Pull-UpsUse a band if you have less that 5 strict pull-ups

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12/05/2018

CrossFit Dark Side – CrossFit 1: Squat Clean (OTM 15:00) 2: Metcon (Time) 9-7-5 Hang Squat Cleans Rx: 155/105 Rx+: 185/125# Chest to Bar Pull-Ups Rx+: Bar Muscle UpsTime Cap: 13:00

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12/04/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 20 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 75′ Bear Crawl Rx+: 25′ Handstand Walk 200m Run 75′ Bear Crawl Rx+: 25′ Handstand Walk23 Reps Per Round 2: Metcon (No Measure) Core Conditioning 3 Rounds 1:00 Plank Hold :30 Max Strict Toes to Bar

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12/03/2018

CrossFit Dark Side – CrossFit 1: Back Squat (3-2-1-1-1) 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 Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every…

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12/01/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up 3 x 5 Sottz Press 3 Sets Snatch Lift Off Snatch Pull Snatch High Pull Tall Snatch Snatch Balance 2: PauseSN + SnBal + HSN + SnBal (Every 1:30 / 15:00) Pause Squat Snatch Snatch Balance Hang Squat Snatch Snatch Balance 3: Deficit Snatch Deadlift (2-2-2-2-2) 4: Snatch Grip Push Press (2-2-2-2-2)

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12/01/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 20′ Bear Crawl 10 Dumbbell Thrusters 10 Jumping Lunges 20′ Bear CrawlPartners go round for round.

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