WOD

09/23/2019

CrossFit Dark Side – CrossFit 1.A: Shoulder Press (6:00 To Find 1RM) 1.B: Push Press (6:00 To Find 2RM) 1.C: Push Jerk (6:00 To Find 3RM) 2: Metcon (Time) 3 Rounds 40′ Bear Crawl 15 Push-Ups 40′ Bear Crawl (Backwards) 30 Air SquatsTime Cap: 13:00

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09/21/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Partner A: 200m Run Partner B: 250/200m Row or Ski, OR 15/12 Calorie Bike 40 Double Dumbbell Squat Jumps 2 Synchro Wall Walks

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09/21/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 3 Sets Clean Lift Off Clean Pull Tall Clean Clean 2: Pause Clean + Clean (1:30 x 10) Pause Squat Clean Squat CleanNot Touch & Go 3: Deficit Clean Pull (3-3-3) 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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09/19/2019

CrossFit Dark Side – CrossFit 1: Metcon (5 Rounds for reps) AMRAP 3:00 / 1:00 x 5 20/15 Calories 10 Burpees Max Sit-Ups 2: Metcon (AMRAP – Rounds and Reps) ***Extra Credit*** AMRAP 7:00 5 Strict Pull-Ups 5 Strict Ring Dips

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09/18/2019

CrossFit Dark Side – CrossFit 1: PSN + SN (OTM 15:00) Power Snatch SnatchNot Touch & Go 2: Metcon (Time) 30-20-10 X3 Double Unders Dumbbell Snatches Rx: 40/25# Rx+: 50/35#Time Cap: 10:00

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09/17/2019

CrossFit Dark Side – CrossFit 1: Metcon (Time) 5 Rounds 6 Power Cleans Rx: 115/85# Rx+ 165/115# 12 Pull-Ups Rx+: Chest to Bars 20 Wall Balls Rx: 20/14# Rx+: 30/20#Time Cap: 22:00 2: Metcon (No Measure) Accessory Work – 3 Sets :20 L-Sit Hold Handstand Walk Practice

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09/16/2019

CrossFit Dark Side – CrossFit 1: Pause Back Squat (20:00 to build to a heavy 3RM) 2 Second Pause At Bottom. 2: Metcon (Time) 400m Run 3 Rounds 10 Hang Power Snatches Rx: 95/65# 10 Overhead Squats 400m RunTime Cap: Out the door before 12:00.

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09/14/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Clean Pull Clean High Pull Power Clean Pause Jerk Dip Pause Push Jerk Push Jerk 2: Power Clean & Push Jerk (OTM 15:00 – 1 Rep) 3: Pause Clean Pull (1-1-1-1-1) 10 Second Pause – 1 Inch Off Ground. 4: Tempo Front Squats (3-2-2-1-1) 3 Seconds Down / 2 Second Pause / Fast Up

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09/14/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Partner KB Farmer Carry 40 Kettlebell Swings 15 Pull-Ups Rx+: 3 Rope Climbs

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