WOD

9/24/2018

CrossFit Dark Side – CrossFit 1: Front Squat (3-3-3-3-3) 2: Metcon (Time) 60 Power Cleans Rx: 135/95# Rx+: 165/115# Every minute perform 3 Handstand Push-Ups Rx+: Strict HSPU’sWorkout begins with HSPU’s Time Cap: 12:00

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9/22/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm up – Snatch 2 x 5 Sottz Press 3 Sets Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Snatch Balance 2: PSN + SNBAL (OTM 15:00) Power Snatch Snatch Balance 3: Deficit Snatch Deadlift (2-2-2-2-2) 4: Snatch Grip Push Press (3-3-3-3-3)

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9/22/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Both Partners holding KB 80 Double Unders 40 Kettlebell Swings– KB Cannot touch the ground. – 10 Synchro Burpees if KB is set down.

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9/21/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. E2MOM 12:00 (3 Sets) 2:00 – 30/21 Calorie Row 2:00 – 35 Sit-UpsRest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Reps) AMRAP 6:00 600m Run Max Deadlifts Rx: 165/115# Rx+ 225/155# – 6 Bar Facing Burpees Every BreakRest 2:00 and begin 1.C 1.C: Metcon (Time) 100 Overhead Alt. Lunges Rx: 45/35# – 6 Bar Facing Burpees Every BreakTime Cap: 32:00

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9/20/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 12 Wall Balls Rx: 20/14# Rx+: 30/20# 40′ Bear Crawl Rx+: 20′ HS WalkPick up where you leave off at the end of 3:00. Bear Crawl – 2 Reps (20′) HS Walk – 2 Reps (10′) 2: Metcon (No Measure) ***Extra Credit*** 3 Sets 10 DB Hammer Curls 10 Ring Dips 10 Alt. Pistols

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9/19/2018

CrossFit Dark Side – CrossFit 1: Squat Clean (OTM 15:00) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 30 Double Unders 20 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 10 Toes to Bar

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9/18/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) AMRAP 7:00 800m Run Max Clean & Jerks Rx: 135/95# Rx+: 185/125#Rest 2:00 and begin 1.B 1.B: Metcon (AMRAP – Reps) AMRAP 6:00 600m Run Max Power Snatches Rx: 115/85# Rx+: 155/105#Rest 2:00 and begin 1.C 1.C: Metcon (AMRAP – Reps) AMRAP 4:00 400m Run Max Thrusters Rx: 95/65# Rx+: 135/95# 2: Metcon (AMRAP – Reps) Core Conditioning – :20 / :10 x 10 :20 – Tuck-Ups :10 –…

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9/17/2018

CrossFit Dark Side – CrossFit 1: Push Press (3-3-3-3-3) 2: Metcon (Time) Buy-In: 15 Burpees Over The Bar 21-15-9- Front Squats Rx: 135/95 Pull-Ups Cash-Out: 15 Burpees Over The BarTime Cap: 12:00

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9/15/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) 3 Sets Clean Pull Clean High Pull 3 Power Cleans – Catch Bar Lower Each rep 2: Power Clean (OTM 15:00) 3: Pause Clean Pull (5 Sets) :10 pause 1 inch off the ground. 4: Enderton FSQ Complex (Build to a heavy complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat

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9/15/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Teams of 3 – AMRAP 20:00 Partner A: 500m / 400m Row Partner B: 8 Burpees and then rest Partner C: 2 Wall Walks 10 Squat Jumps 12 KB SwingsOnce Partner A reaches their meters all partners rotate. Partner B picks up where Partner C left off.

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