WOD

05/08/2019

CrossFit Dark Side – CrossFit 1: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 5 Rounds 10 Toes To Bar 10 Dumbbell Snatches Rx: 50/35# Rx+: Squat SnatchesTime Cap: 13:00

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05/07/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 60 Double Unders 30 Alt. Overhead Lunges Rx: 45/35# Plate 3 Rope Climbs 2: Metcon (No Measure) Accessory Work – 3 Sets 40′ Silverback Swings Rx: 2 x 53/35# 20 Hollow Rocks 40′ KB Front Rack Carry 20 Hollow RocksSilverback Swings: www.facebook.com/watch/?v=1805815856150394

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05/06/2019

CrossFit Dark Side – CrossFit 1: Push Press (10-10-10-10) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 2 Burpees Over Bar 2 Power Cleans Rx: 135/95# Rx: 165/115# 4 Burpees Over Bar 4 Power Cleans 6 Burpees Over Bar 6 Power Cleans Etc…

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05/04/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch Sottz Press – 3 x 5 3 Sets 2 Snatch High Pulls 2 Tall Snatches 2 Snatch Balances 2: Snatch Pull + HSN + SN (1:30 x 10 ) Snatch Pull Hang Squat Snatch Squat SnatchDrop Barbell After HSN. 3: Hang Snatch High Pull (4-4-4-4) Lower barbell below knee each rep. 4: Snatch Grip Push Press (5-5-5-5)

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05/04/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Dumbbells 40 Dumbbell Deadlifts 30 Dumbbell Front Squats 20 Burpees Over PartnerDL’s, FSQ’s, and Burpees as needed.

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05/03/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 12:00 (6 Sets) 16/12 Calorie Row 12 BurpeesRest 3:00 and begin 1.B 2: Clean Complex – AMRAP 15:00 (AMRAP – Rounds and Reps) AMRAP 15 Minutes 1 Deadlift 1 Squat Clean 1 Front Squat 1 Jerk Rx: 165/115# Rx+: 225/155

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05/02/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 30 Sit-Ups 20 Alt. Dumbbell Box Step Ups Rx: 40/25# Rx: 24/20″ Rx+: 50/35# 20 Dumbbell Snatches 2: Metcon (No Measure) ***Extra Credit*** 3 – 5 Sets 3/3 Dumbbell Overhead Squats 10 Dumbbell Hamme Curls 12/10 Calorie Ski

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05/01/2019

CrossFit Dark Side – CrossFit 1: Hang Power Clean (OTM 15:00 – 1 Rep) 2: Metcon (Time) 800m Run 150 Double Unders 30 Hang Power Cleans Rx: 135/95# Rx+: 185/125Time Cap: 12:00

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04/30/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 Buy-In: 90′ Bear Crawl Rx+: 30′ Handstand Walk 10 Wall Balls Rx: 20/14# Rx+: 30/20# 5 Chest to Bars Rx+: Bar Muscle Ups 2: Metcon (No Measure) Accessory Work – 3 Sets 5 – 8 Ring Rows (Feet On Box If Possible) 10 Arnold Presses

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