WOD

8/12/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 4 Sets Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Power Snatch (Catch Lower) 2: Power Snatch + Overhead Squat (OTM 15:00) Power Snatch Overhead Squat 3: Low Hang Snatch Pull (3-3-3-3-3) 1 – 2″ From The Ground 4: Snatch Grip Push Press (3-3-3-3-3)

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8/12/2017

CrossFit Dark Side – Free WOD 1: Metcon (Calories) Teams of 4 AMRAP 20:00 Partner A: 200m Run Partner B: Plank Hold Partner C: Calorie Row Partner D: 15 Squats / rest remaining timePartners rotate when A finishes run. Score is total calories rowed.

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8/11/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 16 Wall Balls Rx: 20/14# Rx+: 30/20# Odd: 16 Kettlebell Swings Rx: 53/35# Rx+: 70/53#Rest 2:00 Then Begin Next Part 1.B: Metcon (Time) 21-15-9 Thrusters Rx: 95/65# 200m Run Rest 2:00 400m Single Arm Farmer Carry Rx: 70/53# (200m Left Arm / 200m Right Arm)Time Cap: 35:00

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8/10/2017

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) Gymnastic Conditioning 4 – 6 Sets 5 Strict Ring Dips 5 Strict Pull Ups 2: Metcon (Time) 50 Calorie Row 40 Box Jumps Rx: 24/20” 30 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 20 Toes to Bar 10 Dumbbell ThrustersTime Cap: 17:00

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8/08/2017

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00) 2: Metcon (Time) 3 Rounds 50 Double Unders 12 Burpees 5 Power Snatches Rx: 135/95# Rx+: 165/115#Time Cap: 16:00

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8/07/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run w/ Medicine Ball Rx: 20/14# Rx+: 30/20# 20 Alt. Pistols 10 Handstand Push Ups 5 Chest to Bars Rx+: 5 Bar Muscle Ups 2: Metcon (Time) Core Conditioning 100 Hollow RocksTime Cap: 7:00

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8/05/2017

CrossFit Dark Side – Free WOD Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20:00 40 Calorie Row 30 Dumbbell Thrusters 20 Pull Ups 10 Partner Clapping Push UpsSplit reps as needed except for push ups

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8/04/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) 1 Mile Run Rest 2:00 21-15-9 Overhead Squats Rx: 95/65# Bar Facing Burpees Rest 2:00 60 Alt. Front Rack Lunges Rx: 95/65#Allowed to drop the bar 1 time during the lunges 10 burpees for each additional drop Time Cap: 35:00

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8/03/2017

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Deadlifts Rx: 165/115# Rx+: 225/155# 15 V-Ups 2 Rope Climbs 2: Metcon (1 Rounds for distance) Row 1:30 / Rest 1:30 x 6:15 Transitions if more than 8 people in the class.

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8/02/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Shoulder to Overhead Rx: 115/85# Rx+: 135/95# 20 Air Squats 30 Double UndersRight Into Next Part 1.B: Snatch (15:00 To Find 1RM)

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