WOD

03/14/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean & Jerk Warm Up – 3 Sets Clean Pull Power Clean Tall Clean Jerk Balance Press From Jerk Stance Split Jerk 2: PCL + J + CL&J (1:30 x 10) Power Clean Jerk Clean & JerkPower Clean & Push Jerk Drop Barbell and Reset Squat Clean & Split Jerk 3: Clean Pull (3-3-3) Same weight for all sets – Heavy! 4: Press From Jerk Stance (15:00 To Build…

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03/14/2020

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 Rx: 40 Kettlebell Swings 40/30 Calories Rx+: 20 Clean & Jerks 40/30 Calories Weight Increases Each Round – 95/65#, 115/75#, 135/95#, 165/115# and 185/125#

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03/13/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 30:00 15 Chest to Bars Rx+: BMU’s 30 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 90′ Bear Crawl Rx+: 30′ HS Walk 30 Jumping Lunges Rx+: Pistols 90′ Bear Crawl Rx+: 30′ HS Walk

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03/11/2020

CrossFit Dark Side – CrossFit 1: Hang Power Snatch (OTM 15:00 – 1 Rep) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 20/16 Calories 10 Power Snatches Rx: 115/75# Rx+: 155/105#

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03/10/2020

CrossFit Dark Side – CrossFit 1: Metcon (Time) 300 Double Unders 100 Wall Balls Rx: 20/14# Rx+: 30/20# 50 Handstand Push-Ups Rx+: Strict Partition as desiredTime Cap: 20:00 2: Metcon (No Measure) Accessory Work – 3 Sets 6 – 10 Strict Pull-Ups (Normal, Wide, Narrow) 6 – 10 Strict Toes to Bar

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03/07/2020

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Snatch Warm Up – 3 Sets Snatch High Pull Muscle Snatch Snatch Grip Push Press Snatch Balance Snatch 2: 2 SN LIft Offs + 1 Snatch (OTM 15:00 – 1 Rep) 2 Snatch Lift Offs 1 Squat Snatch 3: Overhead Squat (15 – 20:00 To Find 1RM)

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03/07/2020

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ Wall Ball 30 Wall Balls – Partner Hangs From Pull-Up Bar10 Synchro Burpees if wall ball is dropped during the 20:00

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03/06/2020

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds and Reps) Alt EMOM 10:00 – 16/13 Calories – 60′ Bear Crawl Rx+: 30′ Handstand WalkRest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 5 Front Squats Rx: 165/115# Rx+: 225/155# 10 Burpees Over BarRest 2:00 and Begin 1.C 1.C: Metcon (AMRAP – Reps) AMRAP 5:00 Weighted Sit-Ups Rx: 50/35# DB

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