WOD

03/16/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run – Holding KB 50 Kettlebell Swings 25 Knee Raises Rx+: T2B10 Synchro Burpees if the KB touches the ground.

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03/15/2019

CrossFit Dark Side – CrossFit 1: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period

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03/14/2019

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) 5 Rounds 1:00 Calories 1:00 Ball Slams Rx: 25/15# 1:00 Weighted V-Ups Rx: 15/10# 1:00 RestPost Total Reps 2: Metcon (No Measure) ***Extra Credit*** Spend 15:00 working on a weakness of your choice.

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03/13/2019

CrossFit Dark Side – CrossFit 1: Hang Clean (OTM 15:00 – 1 Rep) Full Squat 2: Metcon (Time) 3 Rounds 15 Overhead Squats Rx: 115/85# Rx+: 155/105# 3 Rope ClimbsTime Cap: 15:00

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03/12/2019

CrossFit Dark Side – CrossFit 1: Deadlift (5-5-5-5-5) 2: Metcon (AMRAP – Reps) AMRAP 15:00 1200m Run (6 Laps) 30 Power Snatches Rx: 95/65# Rx+: 135/95# Max Chest to Bar Pull-Ups Rx+: Max Ring Muscle UpsScore: Number of PSN’s + C2B’s or MU’s

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03/11/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 25 Double Unders 10 Dumbbell Thrusters Rx: 40/25# Rx+: 50/35# 6 Burpees Over Dumbbells 2: Metcon (No Measure) Accessory Work – 3-5 Sets 5 Strict Pull-Ups 10-20 GHD’s 100′ Double KB Front Rack Walk (Heavy As Possible)

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03/09/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 60/40 Calories 10 Synchro Burpees 40 Wall Balls 10 Synchro Burpees

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03/09/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Hang Snatch Sottz Press 3 x 5 2 Sets 2 Hang Snatch Pulls 2 Hang Snatch High Pulls 2 Hang Squat Snatches 2 Snatch Balances 2: Hang Snatch (OTM 15:00) Full Squat 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip Push Press (3-3-3-3-3)

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03/08/2019

CrossFit Dark Side – CrossFit Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes

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03/07/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) Buy-In: 50/35 Calorie Row 4 Rounds 50 Double Unders 25 Sit-Ups 3 Wall WalksTime Cap: 20:00 2: Metcon (No Measure) ***Extra Credit*** Spend 15:00 working on a weakness of your choice.

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