WOD

01/02/2020

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 15 Toes to Bar 75′ Bear Crawl Rx+: 25′ Handstand Walk 200m Run 75′ Bear Crawl Rx+: 25′ HSW 2: Metcon (No Measure) ***Extra Credit*** 2 – 4 Sets 12/10 Calorie Bike Sprint 10 Jump Squats Rest As Needed

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12/31/2019

CrossFit Dark Side – CrossFit 1: New Year’s Eve Chipper (Time) 50 Kettlebell Swings Rx: 53/35# Rx+:70/53# 50 Sit-Ups 40 Dumbbell Snatches Rx: 40/25# Rx+: 50/35# 40 Jumping Lunges 30 Wall Balls Rx: 20/14# Rx+: 30/20# 30 Burpees 20 Clean & Jerks Rx: 115/85# Rx+: 155/105# 20 Pull-Ups Rx+: Chest to Bars 10 Thrusters Rx: 115/85# Rx+: 155/105# 10 Chest to Bars Rx+: Bar Muscle UpsTime Cap: 35:00

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12/30/2019

CrossFit Dark Side – CrossFit 1: Front Squat (20:00 To Find A Heavy 3RM) 2: Metcon (Time) 5 Rounds 50 Double Unders 10 Hang Power Snatches Rx: 75/55# Rx+: 115/85#Time Cap: 15:00

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12/28/2019

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) CL&J Warm Up – 3 Sets Clean Pull Tall Clean Pause Push Jerk Pause Split Jerk 2: PCL + HCL + PJ + SJ (1:30 x 10) Power Clean Hang Squat Clean Push Jerk Split Jerk 3: Clean Pull (3-3-3) 4: Enderton FSQ Complex (15:00 Build To Heavy Complex) Rep 1: 3 Second Pause In Bottom Rep 2: Double Bounce Rep 3: Front Squat

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12/28/2019

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) Partner WOD – AMRAP 20:00 200m Run w/ WB & KB Partner A: 15 Wall Balls Partner B: 15 KB SwingsPartner’s complete both WB & KB and then round is complete. 10 Synchro Burpees if KB or WB touch the ground,

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12/27/2019

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Alt. EMOM 10:00 -15/12 Calories -7 DL’s + 5 HPCL’s + 3 S2O’s Rx: 125/85# Rx+: 165/115#Rest 2:00 and Begin 1.B 1.B: Metcon (AMRAP – Reps) AMRAP 8:00 75 Burpees Max Rope ClimbsRest 2:00 and Begin 1.C 1.C: Metcon (AMRAP – Reps) AMRAP 5:00 Weighted Sit-Ups Rx: 25/15#

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12/26/2019

CrossFit Dark Side – CrossFit 1: Back Squat (20:00 To Find Heavy 5RM) 2: Metcon (Time) 45 Thrusters Rx: 95/65# 30 Pull-Ups Rx+: C2B 15 Wall WalksTime Cap: 12:00

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12/24/2019

CrossFit Dark Side – CrossFit 1: Metcon (AMRAP – Rounds and Reps) AMRAP 3:00 / 1:00 x 5 25 Double Unders 5 Hang Power Cleans Rx: 115/75# Rx+: 155/105# 8 Alt. Front Rack Lunges 2: Metcon (AMRAP – Rounds and Reps) AMRAP :45 / :15 x 4 10 Russian Twists 5 Weighted V-UpsRx: 25/15# Plate

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12/23/2019

CrossFit Dark Side – CrossFit 1: 12 Day’s of Christmas (Time) “12 Days of Christmas” 1 Dumbbell Manmaker Rx: 40/25# Rx+: 50/35# 2 Overhead Squats Rx: 95/65# Rx+: 135/95# 3 Power Snatches 4 Hand Release Push Ups Rx+ Handstand Push Ups 5 Shoulder to Overhead 6 Power Cleans 7 Bar Facing Burpees 8 Alt. Dumbbell Snatches 9 Toes 2 Bar 10 Wall Balls Rx: 20/14# Rx+: Alt. Pistols 11 Dumbbell Thrusters 12 Burpee Chest to Bar Pull Ups Rx+:…

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