WOD

8/18/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 (5 Sets) 15 Burpee Box Jump Overs Rx: 24/20”5 Possible Rounds Rest 2:00 1.B: Metcon (Time) 50 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# -200m Run Every Break Rest 2:00 40 Alt. Low Hang Lunges 50 Push Ups 40 Alt. Low Hang LungesTime Cap: 35:00

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8/17/2017

CrossFit Dark Side – CrossFit 1: Metcon (Time) Conditioning 4 Rounds 400m Run 200m Recovery RunYou never stop running Time Cap: 20:00 2: Metcon (Time) 3 Rounds 30 Ball Slams Rx: 25/15# 12 Toes to Bar 2 Rope ClimbsTime Cap: 16:00

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8/16/2017

CrossFit Dark Side – CrossFit 1.A: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsTime Cap: 15:00 Rest 5:00 (From Time Cap) 1.B: Annie (Time) 50-40-30-20-10 Double-unders Sit-upsTime Cap: 15:00

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8/15/2017

CrossFit Dark Side – CrossFit 1: Clean and Jerk (OTM 15:00) Power or Squat 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 6 Hang Power Cleans Rx: 135/95# Rx+: 165/115# 6 Shoulder to Overhead 10 Pull Ups Rx+: Chest to Bar Rest :30Each round is a sprint!

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8/14/2017

CrossFit Dark Side – CrossFit 1: Back Squat (2-2-2-2-2) Starting 85%+ 2: Metcon (Time) 5 Rounds 15 Wall Balls Rx: 20/14# Rx+: 30/20# 12 BurpeesTime Cap: 16:00

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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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