WOD

06/20/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – Clean & Jerk – 3 Sets Clean Pull Tall Clean Clean Jerk Balance Press From Jerk Stance Split Jerk 2: Clean and Jerk (OTM 15:00 – 1 Rep) Squat or Power 3: Clean Pull (3-3-3) 4: Enderton FSQ Complex (15:00 To Build To A Heavy Complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat

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06/19/2020

CrossFit Dark Side – CrossFit 1: Metcon (Time) 100/75 Calories 80 Wall Balls Rx: 20/14# 60 Box Jumps Rx: 24/20″ 40 Thrusters Rx: 75/55# 20 Pull Ups Rx+: C2BTime Cap: 35:00

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06/18/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 Buy-In: 1000m Run (5 Laps) Remaining Time 30 Double Unders 20 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 10 Goblet Squats 2: Metcon (No Measure) Accessory Work – 3-4 Sets 10-15 Deficit Push-Ups 5-8 Strict Pull-Ups

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06/17/2020

CrossFit Dark Side – CrossFit 1: Power Clean (OTM 15:00 – 1 Rep) 2: Metcon (Time) 5 Rounds 10 Power Cleans Rx: 95/65# Rx+: 135/95# 5 Handstand Push-Ups Rx+: StrictTime Cap: 15:00

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06/16/2020

CrossFit Dark Side – CrossFit 1: Metcon (Calories) Conditioning – 6 Sets 2:00 Max Calories 1:00 RestPost Total Calories and Machine Used. 2: Metcon (No Measure) Core Conditioning – 4 Sets 25 Sit-Ups 10 Strict(ish) Toes to Bar

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06/15/2020

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find Moderate 5RM) 2: Metcon (Time) 21-15-9 Hang Power Snatches Rx: 75/55# Rx+: 115/85# Burpees Over BarTime Cap: 12:00

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06/13/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Grip Push Press Snatch Balance Power Snatch 2: Power Snatch (OTM 15:00 – 1 Rep) 3: Snatch Pull (5-5-5) 4: Snatch Grip Push Press (15:00 To Build To A Moderate 3RM)

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06/13/2020

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 50 Double Unders 15/12 Calories 5 Power Snatches Rx: 95/65# Rx+: 135/95# 2: Metcon (AMRAP – Reps) AMRAP 5:00 Weighted Sit-Ups Rx: 25/15# Plate

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Welcome Back

CrossFit Dark Side – Bootcamp Metcon (No Measure) Group Dynamic warm-up (10 Min) 50 Jumping Jacks **Hold a plank until everyone Finishes** Movement Flow (WIth Coach J ) 50 Skater Plyos Equipment Needed: 1 Light Dumbbell or Kettlebell 1 Heavy Dumbbell or Kettlebell 1 Wall Ball Or Slam Ball Lower Body 3 Rounds 1:00 Iso squat hold 15 Burpees 25 Goblet squats 20 Glute Bridges + chest press Cash Out: 50 Slam balls 50 Ball Tosses + Squat 50…

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06/12/2020

CrossFit Dark Side – CrossFit 1: Metcon (Weight) 15:00 To Build To A MODERATE 5RM Front Squat.Barbell will come from the ground so you are limited by what you can clean. For most it has been a while since lifting, especially heavy, so today is not about finding a new 5RM but simply getting back in the flow of lifting. 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 10 Deadlifts 10 Hang Power Cleans 10 Shoulder to Overhead…

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