WOD

3/18/2017

CrossFit Dark Side – Free WOD 1: Metcon (AMRAP – Rounds and Reps) AMRAP 20:00 200m Run 60 Jumping Lunges 400 Run 60 Push Ups 600m Run 60 Goblet SquatsRuns are completed with Slam Ball. Partners may partition reps as needed, partner not working must hold Slam Ball overhead.

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3/17/2017

CrossFit Dark Side – CrossFit CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 185# /…

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3/16/2017

CrossFit Dark Side – CrossFit 1: Back Squat (4 x 5) All Sets Between 70-80% 2: Metcon (Time) 100 It’s A Surprise 75 KB Swings Rx: 53/35# Rx+: 70/53# 50 Hollow Rocks 25 HSPU’sTime Cap: 25:00

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3/15/2017

CrossFit Dark Side – CrossFit 1.A: Metcon (AMRAP – Rounds) Every 2:00 / 10:00 200m Sprint 10 BurpeesRest 2:00 Then Begin Next Part 1.B: Metcon (AMRAP – Rounds and Reps) AMRAP 8:00 15 Wall Balls Rx: 20/14# Rx+: 30/20# 10 Toes To Bar 5 Shoulder To Overhead Rx: 135/95# Rx+: 185/125#Rest 2:00 Then Begin Next Part 1.C: Metcon (Time) 2 Rounds 200m DB Farmer Carry Rx: 40/25# Rx+: 50/35# 75 Double UndersTime Cap: 35:00

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3/14/2017

CrossFit Dark Side – CrossFit 1: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles 2: Metcon (No Measure) 3 Rounds 1:00 Plank Hold :30 Right Side Plank Hold :30 Left Side Plank Hold

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3/13/2017

CrossFit Dark Side – CrossFit 1: Metcon (Calories) 5 Sets 2:00 Max Calorie Row 2:00 Rest 2: Metcon (Time) 21-15-9-6-3 DB Thrusters Rx: 40/25# Rx+: 50/35# Burpees

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3/11/2017

CrossFit Dark Side – Barbell Club 1: Metcon (No Measure) Warm Up 1 Clean Lift Off 1 Clean Pull 1 Power Clean 1 Push Jerk 1 Split Jerk 2: Power Clean & Jerk (OTM 12:00) 3: Clean Pull (2-2-2-2-2) 4: Front Squat (5-5-5-5) Same Weight For All Sets — Between 70-80%

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3/10/2017

CrossFit Dark Side – CrossFit CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225# / 155#) *Prior to 20:00, complete 3 rounds…

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3.9.17

CrossFit Dark Side – CrossFit Kids Kids Warmup 10 squats 10 lunges 5 pushups 10 squats with slam ball 10 russian twists with slam ball 30 second plank hold center lunge stretch Kids Skillwork Overhead Squats Kids Wod 5 rounds: 5 Overhead Squats 10 Skater Plyos 15 situps Kids Game Sneak Attack

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