WOD

11/18/2019

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find A 2RM) 2: Metcon (Time) 100 Wall Balls Rx: 20/14# Rx+: 30/20# Every Break: 20 Sit-UpsTime Cap: 15:00

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11/16/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Clean Warm Up – 3 Sets Clean Pull Clean High Pull Tall Clean Squat Clean 2: Squat Clean (OTM 15:00 – 1 Rep) 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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11/16/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 50 Wall Balls Rx+: Clean & Jerks 135/95# 25 Burpees At the 0, 5, 10, and 15 Minute mark complete a 400m run.

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11/15/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Reps) Alt. EMOM 10:00 15/12 Calories 5 Thrusters Rx: 135/95# Rx+: 165/115#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Deadlifts Rx: 135/95# Rx+: 165/115# 3 Wall WalksRest 2:00 and Begin 1.C 1.C: Metcon (Time) 400m Farmer Carry Rx: 40/25# Rx+: 50/35#

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11/14/2019

CrossFit Dark Side – CrossFit 1: Bench Press (20:00 to find a heavy 5RM) 2: Metcon (Time) 75 Box Jumps Rx: 24/20″ 50 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 25 Toes to BarTime Cap: 13:00

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11/13/2019

CrossFit Dark Side – CrossFit 1: Squat Snatch (OTM 15:00 – 1 Rep) 2: Metcon (Time) 4 Rounds 50 Double Unders 5 Hang Power Snatches 10 Overhead SquatsRx: 95/65# Rx+: 135/95# Time Cap: 12:00

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11/12/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 1 Rope Climb 3 Power Cleans Rx: 155/105# Rx+: 185/125# 6 Burpees Over BarPick up where you left off. 2: Metcon (AMRAP – Reps) Core Conditioning 5 Rounds :30 Weighted V-Ups 15/10# :15 Rest

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11/11/2019

CrossFit Dark Side – CrossFit 1: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click hereTime Cap: 35:00

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11/09/2019

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 Hang Snatch 2: Hang Snatch (OTM 15:00 – 1 Rep) Full Squat – 2 Second Pause in Catch. 3: Segmented Snatch Pull (2-2-2) “1 + Knee + Mid-Thigh + Finish 4: Overhead Squat (15:00 – Build to heavy 3RM)

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11/09/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ DB 20 Burpees 30 Dumbbell SnatchesDumbbell can never be set down – 20 Bike Calorie Penalty. Split Burpees and Snatches as needed.

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