WOD

10/03/2019

CrossFit Dark Side – CrossFit 1: Metcon (4 Rounds for reps) 4 Rounds 1:00 Calories 1:00 Box Jump Overs 1:00 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 1:00 RestPost total reps each round. (4 Scores) 2: Metcon (AMRAP – Reps) ***Extra Credit*** AMRAP 7:00 Max Toes to Bar -Every Break: 10/7 Push-UpsPost Total T2B. -Scale to push-ups every 10 reps if unable to link T2B.

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10/02/2019

CrossFit Dark Side – CrossFit 1: PSN + HSN (OTM 15:00 – 1 Set) Power Snatch + Hang Squat Snatch 2: Metcon (Time) 10-20-30 400m Run Wall Balls Rx: 20/14# Rx+: 30/20#Time Cap: 14:00

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10/01/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 17:00 40 Bar Facing Burpees 30 Clean & Jerks Rx: 95/70# 30 Bar Facing Burpees 30 Clean & Jerks Rx: 145/100# 20 Bar Facing Burpees 30 Clean & Jerks Rx: 195/130# 10 Bar Facing Burpees Max Clean & Jerks Rx: 195/130#A completed round will be after each set of 30 Clean & Jerks. (3 Possible Rounds + Partial Reps. 2: Metcon (No Measure) Accessory Work –…

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09/30/2019

CrossFit Dark Side – CrossFit 1: Pause FSQ + FSQ (20:00 To Find A Heavy Set) Pause Front Squat Front Squat2 second pause in the bottom for the 1st FSQ. No pause for the 2nd FSQ. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 30 Double Unders 14 Dumbbell Snatches Rx: 40/25# Rx+: 50/35#

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09/28/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Hang Snatch Pull Hang Snatch High Pull Tall Snatch Snatch Balance Hang Squat Snatch 2: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat 3: Snatch Pull (3-3-3) 4: SnBal + OHS (5 Sets) Snatch Balance Overhead Squat1 Snatch Balance 2 Overhead Squats

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09/28/2019

CrossFit Dark Side – Free WOD 1: Metcon (No Measure) Partner WOD – AMRAP 20:00 50/35 Calories 40 Kettlebell Swings Rx+: Power Cleans 95/65# – Every Switch 5 Synchro Burpees

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09/27/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 15/12 Calories 5 Front Squats Rx: 165/115# Rx+: 225/155#Rest 2:00 and begin 1.B. 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 20 Thrusters Rx: 45/35# 10 Chest to Bars Rx+: 6/4 Ring Muscle UpsRest 2:00 and begin 1.C 1.C: Metcon (Time) 240′ Walking Lunge

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09/26/2019

CrossFit Dark Side – CrossFit 1: Deadlift (20:00 To Find 5RM ) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 7/7 Dumbbell Hang Clean & Jerks Rx: 40/25# Rx+: 50/35# 10 Burpees

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09/25/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (Time) 2 Rounds 50 Double Unders Rx+: 100 DU 30 Wall Balls Rx: 20/14# 50 Double Unders Rx+: 100 DU 15 Toes to BarTime Cap: 15:00 At the 15:00 begin 1.B. If you finish 1.A early rest till the 15:00. 1.B: Clean and Jerk (6:00 To Find 1RM)

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09/24/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Hang Squat Snatches Rx: 75/55# Rx+: 115/85# 2 Rope Climbs 400m Run 2: Metcon (No Measure) Core Conditioning – 3 Sets 15/12 Calorie Ski 15-25 GHD’s

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