WOD

2/12/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 30 Double Unders 10 Bar Facing Burpees 5 Power Snatches Rx: 135/95# Rx+: 165/115# 2: Metcon (No Measure) AMRAP 5:00 10 Weighted V-Ups Rx: 15/10# 20 Russian Twists 10 Supermans Rx+: Arch Rocks

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2/10/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run 75 Wall Balls 200m Run 75 Ball SlamsBoth partners run. Split Wall Balls and Ball Slams as needed.

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2/10/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk 4 Sets Clean Pull Tall Clean Push Jerk Split Jerk 2: PCL + HCL + 2 Jerks (Every 1:30 / 15:00 (10 Sets)) 1 Power Clean 1 Hang Squat Clean 2 Jerks 3: Clean Pull – Riser (3-3-3-3-3) 3″ Riser 4: Press From Jerk Stance (2-2-2-2-2)

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2/09/2018

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 Even: 16/12 Calorie Row Odd: 40′ DB Front Rack Lunge Rx: 40/25# Rx+: 50/35#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Kettlebell Swings Rx: 53/35# Rx+: 70/53# 5 Handstand Push-Ups Rx+: StrictRest 2:00 and Begin 1.C 1.C: Metcon (Time) 50 Back Squats Rx: 155/105# Rx+: 185/125# -Every drop, 10 BurpeesTime Cap: 32:00

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2/07/2018

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Reps) AMRAP 5:00 Power Snatches Rx: 115/85# Rx+: 155/105# 2: Open Test (AMRAP – Rounds and Reps) AMRAP 20:00 50 Wall Balls Rx: 20/14# 50 Double Unders 40 Box Jumps Rx: 24/20″ 40 Toes to Bar 30 Chest to Bar Pull Ups 30 Burpees 20 Cleans Rx: 145/100# 20 Shoulder to Over 10 Snatches 10 Ring Muscle Ups

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2/06/2018

CrossFit Dark Side – CrossFit 1: Push Press (1-1-1-1-1) 2: Metcon (Time) 5 Rounds 30 Squats 20 Perfect Push Ups 10 Deadlifts Rx: 185/125# Rx+: 225/155#Time Cap: 17:00

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2/05/2018

CrossFit Dark Side – CrossFit 1: Metcon (No Measure) 4 Rounds 600m Run – Fast 200m Run – Recovery PaceTime Cap: 20:00 2: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 30 Double Unders 8 Thrusters Rx: 95/65#

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2/03/2018

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 3 Sets Sotts Press x 5 3 Sets Snatch Pull Snatch High Pull Power Snatch 2 Snatch Balances 2: PSN + SNBAL (OTM 15:00) Power Snatch Snatch Balance 3: Segmented Snatch Pull (2-2-2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Snatch Grip Push Press (2-2-2-2-2)

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2/03/2018

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 – Teams of 3 Buy-In: 600m Run w/ Dumbbell Each lap pass the DB to another teammate. Remaining Time… Partner A: 400m Row Partner B: Rest Partner C: 1 Wall Walk 5 Burpees 10 Dumbbell Thrusters (5 L / 5 R)Partners rotate when once 400m has been reached.

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