WOD

7/07/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 4 Sets 2 Clean Pulls 2 Tall Cleans 2 Hang Cleans 2: 3-Pos Clean (Every 1:30 / 15:00 (10 Sets)) Floor Knee Mid-Thigh 3: Clean Pull (3-3-3-3-3) 4: Press + Push Press (5 Sets) 1 Strict Press 3 Push Press

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7/07/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Buy-In: 800m Run w/ KB Remaining Time… 12 KB Swings 8 Goblet Squats 4 BurpeesPartner both hold 1 KB on the run. Partners then go round for round in the time remaining.

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7/06/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Dumbbell Shoulder to Overhead Rx: 40/25# Rx+: 50/35# 80′ Bear Craw; Rx+: 40′ Handstand WalkBear Crawl and Handstand walk will be counted as 2 Reps (40’/40′ and 20’/20′) Rest 2:00 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10 Dumbbell Hang Clean & Jerks Rx: 40/25# Rx+: 50/35# 10 Toes to BarRest 2:00 1.C: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 10…

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7/05/2018

CrossFit Dark Side – CrossFit 1: Power Clean & Push Jerk (OTM 15:00) 2: Metcon (3 Rounds for reps) 6 Rounds of :45 / :15 Stations 1st: Calorie Row 2nd: Double Unders 3rd: Push-UpsThree Scores: Lowest calories, Double Unders, and Push-Ups achieved during the 6 Rounds. Example: If you get 20 calories the first round but only 12 the next, the highest your calorie score can be is 12. This is about pacing!

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7/03/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 10 Handstand Push-Ups Rx+: Strict 15 Hang Power Cleans Rx: 135/95# Rx+: 165/115# 400m Run 2: Metcon (No Measure) Core Conditioning – AMRAP 6:00 15 Tuck-Ups 3/3 Turkish Get-Ups

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7/02/2018

CrossFit Dark Side – CrossFit 1: Front Squat (5-5-5-5-5) 2: Metcon (Time) For Time 50 Wall Balls Rx: 20/14# Rx+: 30/20# 40 Burpees 30 Wall Balls 20 Burpees 10 Wall BallsTime Cap: 15:00

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6/30/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Snatch 3 Sets 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: Snatch Pull (3-3-3-3-3) 4: Overhead Squat (5-5-5-5-5)

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6/30/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Buy-In: 80/65 Calorie Row Remaining Time… 40 Wall Balls 40 Kettlebell Swings -5 Synchro Burpees every time partners rotate.

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6/29/2018

CrossFit Dark Side – CrossFit 1: Metcon (Time) 800m Run 30 Pull Ups 15 Cleans Rx: 155/105# Rx+: 205/145# 600m Run 20 Chest to Bar Pull Ups 10 Clean & Jerks 400m Run 10 Bar Muscle Ups 5 ThrustersTime Cap: 35:00

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